2.18 - 2.24

Saturday is left blank …we will fill once Friday Night Lights workout is released


MONDAY

Weighted Dips 5x6*same weight for dips across*
EMOM 20

Odd: 20/16 Cal Row

Even: 15 Burpees 

Accessory:

3 Sets Bent Row drop sets (10-12-max)

Then 100 Band Pull Aparts

TUESDAY

Back Squat 85x5 90x3 95x max reps

3 x 4 AMRAP

50 Double Unders

25 TTB

Max DB/KB Front Squats in remaining time

-2 min rest between AMRAPS-

*can anyone break 100?!*


WEDNESDAY 

Barbell Cycling

4 EMOM

6 Power Snatch

——— 1 min Rest———

4 EMOM

4 power snatch

——— 1 min Rest———

4 EMOM 

2 power snatch


Metcon

21-15-9

Deadlifts (225/155)

Box Jump Overs (30/24)


Accessory

100 Empty Bar Good Mornings


THURSDAY 

Push Press 

Every 2 min x 4 Rounds

6 Push Press (2 reps LESS than last week, so, potentially, you could add weight if you felt you nailed last week’s reps and sets.)


12 min AMRAP

6 Strict Pull Ups

10 incline DB Bench 

15 Skull Crushers


100 Hammer Curls

Every time you break 5 Hand release push ups or Handstand push ups


FRIDAY

FRIDAY NIGHT LIGHTS


SATURDAY

* will fill in when workout is released on thursday*



SUNDAY

30 min Cap

How far can ya get?!


For Time:

100 Calories

90 Russian KB Swings (53/35)

80 Calories

70 Sit-Ups (feet anchored)

60 Calories

50 Russian KB Swings 

40 Calories

30 Sit-Ups (feet anchored)

20 Calories

10 Russian KB Swings 


Today is a solo mission. A fun long “breather”. You can choose any piece of cardio you want for the calories. You may switch between the bike, or row anytime. You may also stay on the same cardio piece the whole time. Exactly 150 KB Swings and 100 Sit-Ups.

Remember why you train with us and bring some GRIT to this one and push yourself when the voice inside starts to ask you to back off the pace and take it easy…

Kill The Voice.