MONDAY, FEBRUARY 15th
A. Push Jerk:
- 5x3 reps @ 65-70% 1RM Jerk
* rest 60 seconds between sets *
OPEN 17.1 RETEST
B. For time:
10-20-30-40-50
Dumbbell Snatches (50/35)
*15 Burpee Box Jump overs (24”/20”) after each round
Time Cap: 20 minutes
Target time: 13-15 Minutes
Scaling option 1 (Masters 45+)
For time
10-20-30-40-50
Dumbbell Snatches (40/25)
10 Burpee Box Jump overs (24”/20”) after each round
Scaling Option 2
For time
5-10-15-20-25
Dumbbell Snatches (moderate weight)
8 Burpee Box step overs (20”) after each round
C. Mobility Session
2 min Hip Stretch (each side)
2min Lax Ball 1st Rib Horizontal into Rig
TUESDAY, FEBRUARY 16th
A. Power Snatch
5 x 1 @ 90% ( +5 lbs from last week)
*Every 60-90sec perform 1 rep
Then, straight into...
Snatch
5 x 1 @ 90% (+5lbs from last week)
*Every 60-90sec perform 1 rep
B. 3 Sets
21-15-9
Wall Balls (30/20)
Row Calories
-2 min rest between sets-
*18-12-6 women’s calories
OR
3 Sets
27-21-15
Wallballs (20/14)
21-15-9*
Row Calories
-2 min rest between sets-
*18-12-6 women’s calories
Target time each set: 3:45-4:15 minutes
Time cap each set: 5 minutes
Scaling option 1 (Masters 45+)
3 Sets
21-15-9
Wall Balls (20/14)
Row Calories
-2 min rest between sets-
*18-12-6 women’s calories
OR
3 Sets
27-21-15
Wallballs (14/10)
21-15-9*
Row Calories
2 min rest between sets-
18-12-6 women’s calories
Scaling Option 2
3 Sets
21-15-9
Wall Ball Thruster (20/14)
15-12-9
Calorie Row
rest 2 between sets -
C. Mobility Session:
1 min quad smash (each side)
1 min 3 Hip Mobility Stretching Exercises
3-way wrist stretch - 30 sec each
-Hands and knees - palms down/fingers forward
-Hands and knees - palms down/fingers towards body
-Hand and knees - palms up/fingers towards body
WEDNESDAY, FEBRUARY 17th
A. AMRAP 5 Minutes (0:00-5:00)
12/9 Calorie Assault Bike*
10 Toes to Bar
-1 min rest-
AMRAP 5 Minutes (5:00-11:00)
12/9 Calorie Assault Bike*
5 Burpee Pull Ups
-1 min rest--
AMRAP 5 Minutes (12:00-17:00)
12/9 Calorie Assault Bike*
10 Toes to Bar
5 Bar Muscle Ups
* Echo bike Calories -10/8
* Begin each 5 minutes with a new 12/9 calorie Assault Bike regardless of where you were at
Target number of Rounds
Set 1: 4+ rounds
Set 2: 3+ rounds
Set 3: 2+ rounds
Minimum number Rounds before scaling: 2 Rounds
Scaling option 1 (Masters 45+)
Scaling Option 2
AMRAP 5 Minutes (0:00-5:00)
10/8 Calorie Assault Bike*
8 Toes to Bar
-1 min rest-
AMRAP 5 Minutes (5:00-11:00)
10/8 Calorie Assault Bike*
4 Burpee Pull Ups
-1 min rest--
AMRAP 5 Minutes (12:00-17:00)
10/8 Calorie Assault Bike*
8 Toes to Bar
4 Bar Muscle Ups
Echo bike Calories -9/7
Begin each 5 minutes with a new 10/8 calorie Assault Bike regardless of where you were at4 sets
B. 3 Rounds For Quality:
10 Dumbbell bent over Row
15 Hip Extensions
30 sec. Hollow Rock Hold
THURSDAY, FEBRUARY 18th
A. Power Clean
5 x 1 @ 90% (+5lbs from last week)
-Every 60-90sec perform 1 rep
Then, straight into...
Clean
5 x 1 @ 90% (+5lbs from last week)
- Every 60-90 seconds, perform 1 rep
B. 5 rounds, with partner (You go- I go):
10/7 Cals
6 Sandbag Cleans (150/100) OR 6 Power Cleans (205/135)
10/7 Cals
20 push-ups
10/ 7 Cals
* You pick ERG or Assault or Echo
*Tag partner
Scaling option 1 (Masters 45+)
Partner - You go - I go
5 rounds (each)
7/5 Cals
6 Sandbag Cleans (100/70)
7/5 Cals
15 push-ups
7/5 Cals
-Tag partner
Scaling Option 2
Partner - You go - I go
5 rounds (each)
5/3 Cals
6 Power Cleans
5/3 Cals
15 Bar Push Ups
5/3 Cals
-Tag partner
FRIDAY, FEBRUARY 19th
A. 25 Minute AMRAP, with partner...
100 overhead squats (95/65)
100 Pull Ups
50 Front Squats (165/110)
20 Rope Climbs
Max Calorie Assault Bike
*partner must perform 50 regular double unders to switch in
Double unders are not scored
Target Reps: 300+ (30+ calories on the bike)
Minimum Reps before scaling: 251 reps (1 Rope Climb)
Scaling option 1 (Masters 45+)
Partner workout:
25 Minute AMRAP
100 overhead squats (75/55)
75 Pull Ups
50 Front Squats (135/95)
15 Rope Climbs
Max Calorie Assault Bike
*partner must perform 35 regular double unders to switch in
Individual Option
Partner workout:
25 Minute AMRAP
50 overhead squats (95/65)
100 Double Unders
50 Pull Ups
100 Double Unders
25 Front Squats (165/110)
100 Double Unders
10 Rope Climbs
Max Calorie Assault Bike
*partner must perform 50 regular double unders to switch in
SATURDAY, FEBRUARY 20th
A. 20:00 Amrap
20 Power Clean and Jerks (115/80)
15 Power Snatches (115/80)
10 Thrusters (115/80)
20 Cals (Any ERG/Assault/Echo)
Scaling option 1 (Masters 45+)
12:00 Amrap
20 Power Clean and Jerks (95/65)
15 Power Snatches (95/65)
10 Thrusters (95/65)
15 Cals
Scaling Option 2
12:00 Amrap
15 Power Clean (95/65)
12 Push Press (95/65)
9 Front Squats (95/65)
10 Cals