Monday February 26
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds [10 wall balls w/:01 pause in bottom of squat + 10 hand-release push ups + :30 front
leaning rest]
+
Every 2:00 for 5 sets:
3 tough squat clean singles, weight can increase each set as long as you’re not close to missing
:30 double under practice
+
AMRAP in 10:00
5/side 1-arm dumbbell thrusters
60/30/15 double unders
10 burpees
+
2 rounds not for time:
:15/side 1-leg wall sit
10/side quadruped hip extensions
Tuesday February 27
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [10 alternating DB snatches + 1 suicide run + 10 light banded good mornings]
+
A. Hang power snatch, 3-3-3-3, 2:00 rest
B. Bent over dumbbell row w/both hands, 3x8@20x2, :60 rest
+
For 12:00
1st: 10 touch and go deadlifts, moderate
2nd: 80m shuttle run
3rd: 6-8 toes to bar
+
2 rounds not for time:
10 scap pull ups
10/side plank rotations
Wednesday February 28
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [10m alternating lunges + :30 nose to wall hold + 3 kang squats]
+
A. 1&1⁄4 front squat, 5-5-5, 2:00 rest
B. Elevator ring dips (use band if necessary) :01 pause at top, :01 pause in middle, :01 pause at
bottom, 3x3-4, :60 rest
+
3 rounds for time:
10 wall balls, 14 to 9’/20 to 10’
8 box jump overs
10 wall balls
8 weighted sit ups
+
2 rounds not for time:
20m/side 1-arm dumbbell overhead carry
3 dragon flags
Thursday March 1
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [5/side 1-arm dumbbell push press + :30 mountain climbers + :30 bottom of push up
hold]
+
Every :90 for 4 sets:
1st: Bench press, 4 reps@30x1
2nd: :30 russian twists w/wall ball
+
AMRAP in 9:00
10 hand-release push ups
12 pull ups
14 row calories
+
2 rounds not for time:
20m plate pinch carry
:30 sorenson hold
Friday March 2
18.2