2/19 - 2/23

Monday

A

Strict Press

7x4

Sets 1, 2, 3 hold for 3 sec’s at top

B

For Time

3-6-9-12-15-18-21 Push press 95/65

10/7 Cal row

21-18-15-12-9-6-3 Front rack lunge

*Cal row once per set exp: 3,row,21/6,row,18 and so on*

Tuesday

A

Back Squat

5x5

B

EMOM 15

20 Kettlebell swing 53/35 *Russian*

25 Wallball 20/14

15 Toes to Bar

Wednesday

A

Work on handstand walk and muscle ups

B

AMRAP 18

5 Muscle up/ x5 - 1 burpee 2 ring dips

25m Hand stand walk/ 5walk walk

15 Stand up

12 Turkish get up 50’s/30’s

Thursday

A

Front Squat

4x5

B

For Time

21-18-15-12

Hang clean/Squat clean

12-15-18-21

Box jumps 24/20

*400m run after each set exp 21, 12 run/18, 15 run and so on-

21 at 95/65 Hang clean

18 at 115/75 HC

15 at 135/85 Squat clean

12 at 155/95 SC

30 min Cap*

Friday

A

Deadlift

7x4

B

Barbara Ann

5 Rounds

20 HSPU

30 Deadlifts 135/95

40 Ab mat situps

50 Double under/100 singles

*3 min rest between rounds*