Tuesday 2019.02.19
Strength
Back Squat
- 4 x 2-3 @ 21X1
Conditioning
21-15-9 reps of:
- Dumbbell Squats (50/35)
- Burpees over the Dumbbells
- 100 Double Unders after each round
Monday 2019.02.18
Strength
Every minute on the minute for 10:00:
- Power Clean and Push Jerk: 2+2
Fitness
- Hang Power Clean and Push Jerk: 2+2
Conditioning
With a continuously running clock, at 0:00:
- 1000m Row
At 5:00, complete as many rounds as possible in 4:00:
- 2 Deadlifts (135/95)
- 2 Dumbbell Push Press (50/35)
- 4 Deadlifts
- 4 Dumbbell Push Press
- Continue adding two reps every round…
At 10:00, complete:
- 80/65 Calorie Assault Bike
There is a 4:00 time cap on the row and the bike.
Week of 2019.02.18 Preview
Microcycle Preview
- Monday: power clean and push jerk
- Tuesday: back squat
- Wednesday: gymnastics
- Thursday: strongman emom
- Friday: Open Workout 19.1
- Saturday: team workout
Saturday 2019.02.16
Conditioning
With a partner, alternating every 1:00, complete 2 rounds for time:
- 50 Devil Press (35/25)
- 100 Calories
Friday 2019.02.15
Strength
Back Squat
- Heavy 8
First rep is :08 down, :08 pause. Following 7 reps have no tempo restriction
Conditioning
25-20-15-10-5 reps:
- Wall Balls (20/14)
- 7 Bar Muscle Ups after each set
Substitute 10 pull ups for the bar muscle ups.