Monday, 2.1.21
HAPPY BIRTHDAY HALLIE McKINNON
A. 6 rounds for time:
12 Double Dumbbell Power Cleans (50s/35s)
12 Double Dumbbell Push Press (50s/35s)
24 Abmat Sit Ups
Whatever weight you clean is the weight you push press so make sure both weights are good for unbroken or minimal 2 sets.
* Scaling option 1 (Masters 45+)
6 rounds
12 Double Dumbbell Power Cleans (35s/25s)
12 Double Dumbbell Push Press (35s/25s)
24 Abmat Sit Ups
* Scaling Option 2
6 rounds
12 Hang Dumbbell Power Cleans (25s/15s)
10 Push Ups
12 Abmat Sit Ups
B. 7 minute Time Frame-
Max effort consecutive Double Unders OR Max effort consecutive Single Unders or Max effort Cals on Echo Bike 5 minutes!
C. 10min EMOM
Every 2 Min
3 Negative Push Ups (emphasize the tri pod) + 20 sec Hollow Body Hold
Tuesday 2.2.21
A. In 10 minutes, complete 5 sets of...
1 Power Snatch + 1 Snatch:
-Use 80-85% of max Snatch; +5lbs from last week
* Rest 60-90 seconds between sets
B. 10 min Amrap
15 Wall Balls (20/14)
5-10-15-20. . .
Toes to Bar
* Target number of Reps: 150+
* Minimum number reps before scaling: 100
Athletes should use a weight that will allow them to complete wallballs unbroken or a max of 2 sets.
Scaling option 1 (Masters 45+)
10 min Amrap
15 Wall Balls (14/10)
3-6-9-12. . .
Toes to Bar
* Scaling Option 2
10 min Amrap
10 Wall Ball Front Squats
3-6-9-12. . .
Hanging Knee Rasies
Wednesday 2.3.21
A. For Time:
50/40 Calorie Row
75 Double Unders
35 Strict Handstand Push Ups
75 Double Unders
50 Russian Kettlebell (70/53)
75 Double Unders
35 Strict Handstand Push Ups
75 Double Unders
50/40 Calorie Row
* Target time: 20-22 minutes
* Time cap: 25 minutes
* Scaling option 1 (Masters 45+)
For Time
40/30 Calorie Row
50 Double Unders
25 Strict Handstand Push Ups
50 Double Unders
50 Russian Kettlebell (53/35)
50 Double Unders
25 Strict Handstand Push Ups
50 Double Unders
40/30 Calorie Row
* Scaling Option 2
500m/400m Row
75 Single Unders
35 Push Ups
75 SIngle Unders
30 Russian Kettlebell (35/26)
75 Single Unders
35 Push Ups
75 Single Unders
500m/400m Row
B. 3 sets
Banded 7s (7 reps at each)
10 Dumbbell Goblet Squats (slow and controlled)
Thursday 2.4.21
A. In 10 minutes, complete 5 sets of...
1 Power Clean + 1 Clean
-Use 80-85% of max Clean ; +5lbs from last week
* Rest 60-90 seconds between sets
B. 2:00 Amrap (6 sets)
20/15 Calorie Assault Bike or 16/12 Calorie Echo Bike
Max Distance Farmers Carry (2x100s/2x70s)
- Rest 1:00 between sets -
Target Distance each set: 125ft +
* Minimum Distance before scaling: 50
Athletes should finish the bike in roughly 60 seconds
Goal distance is at least 50+ feet every set.
* Scaling option 1 (Masters 45+)
2:00 Amrap (6 sets)
15/12 Calorie Assault Bike or 12/9 Calorie Echo Bike
Max Distance Farmers Carry (2x70s/2x50s)
- Rest 1:00 between sets -
* Scaling Option 2
2:00 Amrap (6 sets)
1:00 Assault or Echo Bike
Max Distance Farmers Carry (2x50s/2x35s)
- Rest 1:00 between sets -
Friday 2.5.21
A. 21-15- 9
Overhead Squats (95/65)
Chest to bar
- Rest 5:00 -
For Time:
45 Overhead Squats (95/65)
45 Chest to Bar
* Target time: 3-5 minutes
* Time cap each set: 6 minutes
moderate intensity with a push on the barbell to go unbroken for workout 1 while chipping away with big sets for workout 2
* Scaling option 1 (Masters 45+)
For Time:
21-15- 9
Overhead Squats (75/55)
Pull Ups
- Rest 5:00 -
For Time:
45 Overhead Squats (75/55)
45 Pull Ups
* Scaling Option 2
For Time:
21-15- 9
Front Squat (95/65)
Ring Rows
- Rest 5:00 -
For Time:
45 Front Squat (95/65)
45 Ring Rows
B. 4 sets
10 bench press (show control up and down - build across sets)
15 Heavy Russian KB swings (eye level)
-Into-
3 set
10 Banded Tricep Extensions
30 flutter kicks (each side)
Saturday 2.6.21
HAPPY BIRTHDAY SARAH BERNUI and TESSA SWINEHART
A. 2 sets
12 minute partner AMRAP
200 double unders
90 wall balls (20/14)
10 Rope Climbs
Max Burpee box jump overs (24”/20”)
-Partner 1 performing the work above
-Partner 2 can switch in at anytime, but must perform 10/8 calorie assault bike (OR 8/6 echo bike) to switch in
-rest 6:00 b/t sets-