MONDAY, FEB 24
STRENGTH
Push Press
5×5
All sets @ ≥70% of 1RM
METCON
For time:
500m row
30 push press (135/95)
20 burpees-over-bar
Stagger start as needed so everyone can row.
TUESDAY, FEB 25
STRENGTH/SKILL
3 sets:
2/2 Turkish get up
0:20 ring dip support hold
0:20 hollow hold (on floor)
-rest ~2:00 between sets-
Ring Dip Support Hold:
Hold the top position of the ring dip. Goal is to keep the rings parallel at a minimum, or, if possible, palms facing forward. Scale to holding on the bar attachment.
METCON
AMRAP 15:
12 deadlift (155/105)
9 push-ups
3 ring muscle-ups
WEDNESDAY, FEB 26
STRENGTH
Front Squat
10-8-6-4-2
Each working set should be challenging (i.e. not just warming up for your heavy set of 2 at the end).
METCON
AMRAP 12:
24 wall balls (20/14)
12/9 calories
50m sled push (4/3)
THURSDAY, FEB 27
METCON
For time:
200m run
20 Russian KB swings (53/35)
60 double unders
300m run
20 Russian KB swings (53/35)
60 double unders
400m run
20 Russian KB swings (53/35)
60 double unders
500m run
20 Russian KB swings (53/35)
60 double unders
600m run
FRIDAY, FEB 28
STRENGTH
Every 1:30 x 6:
Pause snatch + snatch (1+1)
Begin at ~65% of 1RM snatch, build in weight. Pause for 2 seconds at the knee caps.
Scaling:
Athletes new to snatch may perform 2 hang power snatch.
METCON
AMRAP 10:
10 power snatch (95/65)
10 overhead squats (95/65)
*Every 2:00, including at 0:00, perform 12 toes-to-bar
Scaling options:
Reduce number of TTB, or scale to hanging knee raises.
If unable to perform OHS, perform power cleans/front squats.