2.9 - 2.15

MONDAY

GREEN

20 Minute EMOTM

ODD- Max V-ups
EVEN- Max Hand release pushups


BLACK

10 Minute EMOTM

30 Second Max Toes to bar
30 Second Max Hand release Pushups

Directly into

10 Minute EMOTM

30 Second Max Hand stand pushups
30 Second Max L-sit hold


STRENGTH

5 Super sets

8 Bent over rows
10 False grip ring rows
15 Banded Pull aparts
 


WEDNESDAY

BLACK AND GREEN

GREEN perform the squats at a challenging weight that will allow for unbroken sets

10 Back Squats 225/135
250M Row
8 Back Squats 225/135
250M Row
6 Back Squats 225/135
250M Row
4 Back Squats 225/135
250M Row
2 Back Squats 225/135


STRENGTH

4x12 Weighted hip bridge
SS W/ 8 alternating weighted lunge steps


THURSDAY

GREEN

10-9-8-7-6-5-4-3-2-1
Chin ups
Pushups
Dips

BLACK

5-4-3-2-1-1-2-3-4-5
Bench Press 225/135
Muscle ups

STRENGTH
10 Minute EMOTM
2 High Hang Snatch high Pull + 1 Hang Muscle Snatch (from below the knee)

SATURDAY

 BLACK AND GREEN
One athlete works at a time

 Teams of 2
50 Hand Stand Pushups
50 Empty Bar Thrusters
1k Row
50 Burpees
1k Row
50 Empty Bar Thrusters
50 Hand Stand Pushups


SUNDAY

GREEN
Cindy
20 Minute AMRAP
5 Pull-ups
10 Pushups
15 Squats

BLACK

STRICT CHELSEA WITH A TWIST
30 Minute EMOTM
5 Strict Pull-ups
8 Pushups
12 Wall Ball 20/14 


STRENGTH
5 super sets
5 Bent Over Rows
10 One Arm KB rows per side
15 Banded Pull Downs