MONDAY, FEB 14
METCON
AMRAP 20:
300m run
20 abmat sit-up, or 15 GHD sit-up
15 burpee
10 strict handstand push-up
TUESDAY, FEB 15
STRENGTH
Clean
18:00 to build to today’s heavy clean double (2-rep)
Squat clean recommended, but power clean is allowed. Barbell may be dropped between reps.
METCON – “Spruce Moose”
For time:
21-15-9
Power clean (145/100)
Front squat (145/100)
An Outlier benchmark workout. Compare to 9/21/21.
WEDNESDAY, FEB 16
METCON
Every 4:00 x 6:
7/5 strict pull-up
20/16 cal row
7/5 strict ring dip
Score is slowest individual round. The goal is quality movement rather than sprinting through each round for time.
THURSDAY, FEB 17
MIDLINE
3 sets:
20 v-up
50m sandbag carry, bearhug
METCON
4 rounds:
175m farmer carry (2 x 53/35)
6 sandbag-over-shoulder
15/12 cal bike
FRIDAY, FEB 18
STRENGTH
Every 1:30 x 8:
3 thruster
Build to todays heavy. Barbell comes from the floor.
METCON
AMRAP 9:
11 thruster (95/65)
1 legless rope climb