Thursday February 7
Strength
Snatch Complex
On the Minute x 10:
1 Hang Power Snatch + 1 Power Snatch
“Randy”
For Time:
75 Power Snatches (75/55)
Open/Performance – as written
Fitness – 65/45
Recovery
30 band pull aparts + 20 banded good mornings
Wednesday February 6
Tempo Pausing Back Squat
- 5 Sets of 2
- 7 Seconds Down. 3 Second Pause.
“After Party”
1-2-3-4-5-6-7-8-9-10:
Dumbbell Front Squats (50’s/35’s)
- After Each Round: 30 Double Unders
Open/Performance – as written
Fitness – 35/20’s – 10-15 Double Unders
Recovery
1000m Row (Not for time) Every 500m Couch Stretch for 1min/side
Tuesday February 5
“Hangnail”
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Assault Bike
20 Lateral Barbell Burpees
15 Deadlifts (245/165)
Open – as written
Performance – Deadlifts 225/155
Fitness – 35/20 Deadlifts 185/135
Recovery (2-3 Rounds)
15 Reverse Hyper
10 GHD Sit-Ups (Abmats)
15 Hip Extensions (Glute Bridges)
Monday February 4
“Life Jacket”
AMRAP 5:
27/20 Calorie Row
27 Thrusters (115/80)
27 Chest to Bar Pull-ups
–Rest 5 Minutes–
AMRAP 5:
21/15 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar
–Rest 5 Minutes–
AMRAP 5:
15/10 Calorie Row
15 Thrusters (75/55)
15 Pull-ups
Open/Performance – as written
Fitness
95/65 – 75/45 – 65/55
Chin-over-bar Pull Ups
Toes to Bar
Chin-over-bar Pull Ups
Recovery:
Crossover Symmetry!!
Thread the needle/Twisted Cross (1min/Side for both stretches AFTER Crossover Symmetry)
Saturday February 2
“Road Rash”
Teams of 2, alternating full rounds:
10 Rounds for time:
5 Dumbbell Hang Clean and Jerk (Left Arm)
5 Dumbbell Hang Clean and Jerk (Right Arm)
10 Alternating Dumbbell Power Snatches
10 Chest to Bar Pull-ups
15/10 Calorie Assault Bike or Row
Open/Performance – 50/35
Fitness – 35/20 Chin-over-bar Pull Ups
FREE SESSIONS
Dumbell Shoulder Press/Push Press – Kettle Swings – Ring/Bar Rows – 12/8 Bike/Row