Sunday 2/16/20

AMRAP x 18 MINUTES 15 KB Sumo DL High Pull (70/53)|(53/35) 12 Toes 2 Bar(Knee Raises)(Sit-ups) 9 Ring Row or Strict Pull-Up 200m Med Ball Run (20/14)|(14/10)

Saturday 2/15/20

PARTNER WORKOUT IN TEAMS OF 2… FOR TIME 100 Reps of “Bear Complex” (135/95)|(95/65)* *1 Rep of Bear Complex is… 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat (or Front Squat) 1 Push Press *P1 works while P2 rests. Athletes can switch as...

Friday 2/14/20

SKILL ON A 10:00 RUNNING CLOCK… Practice Your Handstand Push-Ups* *Different Drills Depending on Level: Intro – Box HS Push-Up, HS Hold, or HS Negs Intermediate – Strict or Kipping in Small Sets Advanced – Deficit Strict or Kipping for Reps...

Thursday 2/13/20

WORKOUT AMRAP x 35 MINUTES 400m Run 500m Row 20 Cal Bike 20 Perfect Push-Ups 30 Sit-Ups 40 Walking Lunges 1:00 Athlete Choice* *Athlete Choice (can pick one or mix it up!)… Hollow Hold or Rocks Plank Hold or Plank Shoulder Taps Deadbugs Quad Heel Touches...

Wednesday 2/12/20

WORKOUT AMRAP x 7 MINUTES 1-2-3-4…and so on Bar Muscle-Ups 2-4-6-8..and so on Hang Power Clean (155/105)|(115/75) -Rest 3:00- AMRAP x 5 MINUTES Pick-Up Where You Left Off! (Score is Rounds + Reps) FINISHER 3 SETS 30 MB Russian Twists or 15/15 Side Throws 20...

Tuesday 2/11/20

STRENGTH 5 SETS* 2 Push Press + 1 Push Jerk + 1 Split Jerk *Start moderate-light and build to moderate-heavy set with perfect mechanics. Bar can come from the rack or the floor. WORKOUT EMOM x 12 MINUTES MIN 1 – MIN 1 – 7 Push Press then Max Push Jerks...