Thursday 2019.02.14

Feb 13, 2019

Conditioning

4 Rounds

In 4:00:

  • 100 Double Unders
  • 30 Dual Russian Kettlebell Swings (35/26)
  • 20 Box Jump with step down
  • Max burpees

Rest 4:00

Wednesday 2019.02.13

Feb 12, 2019

Test

1 set for max reps:

  • Thrusters (95/65) @ 10X1

Conditioning

For time:

  • 40/35 Calories
  • 15 Handstand Push Ups
  • 40/35 Calories
  • 30 Power Cleans (115/75)
  • 40/35 Calories
  • 15 Handstand Push Ups
  • 40/35 Calories

20:00 time cap

Tuesday 2019.02.12

Feb 11, 2019

Gymnastics

3 Sets

  • 10 V Ups + 10 Hollow Rocks + :15 Hollow Hold

Conditioning

In a team of 3, for time:

  • Station 1: 10 Box Jump Overs
  • Station 2: 10 Toes to bar
  • Station 3: 10 Alternating Dumbbell Snatch

Each athlete starts at a station. Rotate once everyone has completed their prescribed work. Once each athlete has completed all three stations, the next round will be 9 reps of each, then 8 reps of each, and continuing all the way to 1 rep of each.

20:00 time cap

Monday 2019.02.11

Feb 10, 2019

Test

For time:

  • 2000m Row

Compare to 20181217 and 20190121

Strength

1A) Deadlifts

  • 4 x 3-4 @ 40X0

1B) Continuous Vertical Jump

  • 4 x 4

Move immediately from 1A to 1B. Rest as needed between sets.

Week of 2019.02.11 Preview

Feb 10, 2019

Microcycle Preview

  • Monday: 2000m Row reretest
  • Tuesday: gymnastics strength and team workout
  • Wednesday: thrusters
  • Thursday: conditioning intervals
  • Friday: back squat
  • Saturday: team workout