Friday 2.28


A.

Back squat wave

Wave 1: 5-3-1

Wave 2: 5-3-1


-1st set of 5 try starting around 70-75%.

-Increase each set, increase each wave.


B.

3 Rounds:

15 Box jumps (24”/20”)

800 meter Run

20 Alt. Front to back Lunges (holding a wall ball or slam ball in hug position)


Rx: 25/20

D2: 20/14

D3: 15/10


Front to back lunge:

Lunge forward w/ R and back w/ R = 1 rep

Lunge forward w/ L and back w/ L = 2 reps

…and so on until you complete 20 reps.

Thursday 2.27


A.

Every 5 minutes for 20 minutes:

Run 400 meters

Bike 20 Calories


B.

3 Rounds:

1 minute AbMat Sit-ups

45 second Plank

30 second Hollow Hold

REST 45 seconds


*Do as a class workout, use the timer and try your best to maintain the plank and hollow hold! Score is your total sit-ups.

Wednesday 2.26


A.

EMOM x 12:

Evens - Sumo DeadLifts x 6 reps

Odds - Ring Push-ups x 10-12 reps

D2: Regular Push-ups


B.

-Teams of 2-

For time:

30 Bench press (185/85)

60 DeadLifts (225/155)

150 Calorie Row or Bike

60 DeadLifts

30 Bench Press

Tuesday 2.25


A.

EMOM x 10:

Hang Power Clean x 1 rep (building)


B.

For time:

27-21-15-9

Pull-ups

Calorie Row or Bike

Hang Power Clean (115/75)

Monday 2.24


A.

Tempo front squats 5x5 (3 sec. negatives)

*Start @ 55-60% of 1RM


B.

12 minute running clock…

3 rounds:

10 Push Press (135/95)

25 Air squats

75 Double-unders

In the time remaining complete AMRAP of:

Wall balls (20/14)