2/25 - 3/3

Monday

5 Sets

20/14 Sprint Bike

5 Heavy Bench Press

-Rest 2 min between Intervals-


12 Min AMRAP


8 Weighted Dips

10 Bent Over Rows

15 Tate Press

35 Double Unders



Accessory Work

100 Alternating Hammer Curls (50 Each arm)

*everytime you drop 6 Push Ups on the bells*

*go heavier than last Thursday’s curls* 



Tuesday 


Partner

10 Rounds Each (20 total)


5 Back Squat (225/155)

5 Sandbag Over Shoulder


Accessory Work 

Single Leg Step Up

3x8 

20 inch Box

2 KB in the Front Rack




Wednesday 

EMOMx4 

5 Power Snatch

-1 min Rest-

EMOMx4

3 Power Snatch

-1 min Rest-

EMOMx4 

1 Power Snatch

-1 Min Rest-


Metcon 

For Time

50/35 Cal Row

40 DB Snatches 

30 bjo 30/24

40 DB Snatches

50/35 Cal Row


*CAN ANYONE GO SUB 10 MIN?!*



Thursday


Every 2 Min x4 Rounds

4x Push Press

30 Double Unders


16 EMOM

Odd: 15 Burpees

Even: 6 Each Side DB Push Press or Jerks


Accessory Work

2 Sets

50 Lateral Raises

50 Front Raises

50 Shrugs





Sunday

Partner 

50-40-30-20-10

Cal Bike 

50-40-30-20-10

Cal Row

12-10-8-6-4

Chin Ups


*1 round is 50 cal bike as a team into 50 cal Row as a team into 12 chin ups each.