Workouts for Week of Feb 22 - 27

February 21, 2016

 

Gym Goal: None this week...we seem to be losing motivation for these, so let's take a break!

 

Monday

EMOM for 9:00 - 1 Snatch* + 2 Triple Extension Kettlebell Swings
*All @ 75% max 3-position snatch or 65% most recent snatch max & LOWER BAR
1st minute from hip, 2nd minute from hang, 3rd minute from floor, 4th - go back to hip, etc.


5 Rounds For Time:

10 Air Squats
5 Strict pull ups*
10 Lateral Single-leg dot hops

*no bands - instead kneel on a box and use your legs for assistance

 

Tuesday

EMOM for 9:00 - 1 Clean & Jerk* + 2 Pistols (1/leg, scale as needed)
*All @ 75% max 3-position clean + 1 jerk or 65% most recent c&j max & LOWER BAR
1st minute from hip, 2nd minute from hang, 3rd minute from floor, 4th - go back to hip, etc.


3 Rounds For Time:

8 Burpees w/ & over slamball
8 Slamball-weighted side to side lunges

*1st round: 15#, 2nd round: 20#, 3rd round: 15#
Advanced: 30#, 50#, 30#

We'll stagger start as needed so everyone gets their preferred ball weight!
 

 

Wednesday​

15:00 for Back Squats 5 x5 @ 80% of last week


6:00 AMRAP

150 Meter Sprint
8 Alternating Dumbbell Snatches*

*Competitive Edge: 70/50#
Adapting & Aspiring: 50/35#
Modest Mouse: 30/20#

 

Thursday 

25:00 At a conversational pace:
500 Meter Row
100 Meter Walk
50 Single Under Jump Rope

 

Friday

TBA

 

Saturday  - FREE 9AM CLASS
10:00 EMOM:

1 Deadlift + 1 Hang Clean + 1 Push Press

 

10:00 AMRAP: *at 50-ish% max EMOM complex (limit is 115/75#)

5 Shoulder To Overhead

10 Deadlifts

15 Box Jumps/Step Ups

 

 

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