MONDAY, FEBRUARY 12th
A. 15:00-40:00
Two sets for times of:
50 Double-Unders
20 Toes to Bar
30 Box-Facing Burpee Box Jump-Overs (24″/20″)
40 Dumbbell Walking Lunges (50/35 lbs – Open 17.2 Standards)
50/40 Calorie Row
Rest 4 minutes
Goal Time: 7-10 minutes ea interval
Scale to: 100 SU, 10 T2B, 20 BBJO, 30 WL, 30 Cal Row
B. 45:00-60:00
Three sets of:
Handstand Hold Wall Facing - 30-40 seconds
100-Foot Bottom’s Up Kettlebell Carry – Down N Back
Dumbbell Death March x 20 steps - slow
TUESDAY, FEBRUARY 13th
A. 12:00-22:00
Three sets of:
Back Squat x 6 reps
Active Rest: Wall Slides x 5 reps slowly
Increase the weight you used last week by at least 5%. If you missed the last couple squatting sessions, select a weight that will make your final 2-3 reps of your final set extremely difficult.
B. 27:00-39:00
Complete as many rounds and reps as possible in 12 minutes of:
10 Thrusters (95/65 lbs)
15 Cals Assault Bike
20 Push-ups
Rounds Goal: 4-5 Rounds
Scale to: 7 Th, 10 Cals, 12 Pushups
C. 45:00-60:00
For time:
100 Meter Sled Push, slow and walking (use boxes inside if needed, 2 Down N Backs)
Rest 2 minutes
400 Meter Sandbag Carry (5 laps around inside of gym)
5 minutes of Hip Flexor, Quad Stretching + Hamstrings
WEDNESDAY, FEBRUARY 14th
A. 12:00-28:00
Every two minutes, for 8 minutes (4 sets) of:
Strict Shoulder Press x 4 reps
Go as heavy as possible!
B. Every two minutes, for 8 minutes (4 sets) of:
Push Press x 4 reps
Go AHAP!
C. 33:00-43:00
For time:
40/30 Calories of Assault Bike
40 Burpee Pull-Ups (Strict Jump > Kipping > Jumping)
(pull-up bar 6-10″ above standing reach)
Goal Time: 5-10 minutes
Scale to: 25 Cals/ 25 Burpee Pull-ups
D. 48:00-60:00
2 Rounds of:
20 Weighted Ab Mat Sit-ups
20 Supermans
20 Straight Leg Toe Touch Sit-ups
20 Banded Good Mornings
THURSDAY, FEBRUARY 15th
A. 12:00-37:00
For time:
400 Meter Run
30 Russian Kettlebell Swings (32/24 kg)
20 Ring Dips
10 Bar Muscle-Ups (15 Strict Pull-ups)
800 Meter Run
10 Bar Muscle-Ups
20 Ring Dips
30 Russian Kettlebell Swings
400 Meter Run
Goal Time: 20-25 minutes
Scale to: 3-5 Bar Muscle ups each set
200m Run/400m Run/200m Runs if needed
B. 42:00-57:00
Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Supine Ring Rows x 8 reps @ 2111
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)
Minute 5 – Hollow Rocks or Hold x 40 seconds
FRIDAY, FEBRUARY 16th
A. 15:00-30:00
5 Rounds for Time:
20 Ab Mat Sit-Ups
20 Jumping Lunges
100 ft. Farmers Carry (70/53) Down N Back twice from Wall to Boxes
Goal Time: 15-20 minutes
Immediately followed by. . .
B. 30:00/35:00-42:00/47:00
For time:
1-Mile Run or 2000 meter Row
Goal Time: 7-12 minutes
C. 50:00-60:00
Coaches Mash Up of CoreFit + Posterior Chain Stretches
SATURDAY, FEBRUARY 17th
In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 300/250 Meter Row
Station 2 – 20 KB Goblet Squat
Station 3 – 20 Dumbbell Push Press
Station 4 – 20/15 Calories of Assault Bike
Station 5 – Rest