Strength
EMOM x 10 alternating Movements
1. 2 Front Squats @ 85-90%
2. 4 Back Squats @ Front squat weight
Conditioning
3 Rounds for Time
30 Wallballs 10/6kg
25 Dumbell Snatch 22.5/15kg
20 Cals Anything
Wednesday 26/2/20 Hail Damage
10 Min AMRAP
200m Run
7 Burpee Box Jumps
14 Cal Bike/Ski
5 Min Rest
10 Min AMRAP
200m Run
7 Toes to Bar
14 DB Push Press 22.5/15kg (7/7)
Tuesday 25/2/20 – Drowned Rat
A. 15 Min Power Clean Practice
B.For time:
“Drowned Rat”
Row, 2000 m
75 Air Squats
30 Hang Power Cleans, 80/55 kg
Monday 24/2/20 – “Flash Flood”
Strength
Deadlift 4-4-4-4
Conditioning
“Flash Flood”
21-15-9
Deadlifts 100/70
Pushups
18-30-42
Pullups
15-15-15
Saturday 22/2/20
“Whitten”
5 Rounds for time of:
22 KB Swings 24/16kg
22 Box Jumps
400m Run
22 Burpees
22 Wallballs
Friday 21/2/20…Aerobic Repeats
5 Min AMRAP
250m Row
8 Dumbell Clean & Jerk 22.5/15 L
8 Dumbell Clean & Jerk 22.5/15 R
16 ABmat Sit-ups
32 Double Unders
Rest 1 Min
Repeat for 2 more cycles
Thursday 20/2/20
Strength
Overhead Squat 5-5-5-5
Barbell Skill
EMOM x 20 minutes
1 Squat Snatch (pick load)
Wednesday 19/2/20 “The Fox”
“The Fox”
For Time:
1200m Row
30 Handstand Pushups
1200m Run
Tuesday 18/2/20…
In 20 Mins complete:
25/20 Assault Bike (any Cals)
5 Toes to Bar
10 KB Snatches 24/16
5 Knees to Elbows
10 KB Swings 24/16
