Friday, 02.19.21 – Health & Sport

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Weightlifting strength/tech + pull/squat couplet 3 rounds as warm-up: 5 pvc passthroughs 5 pvc overhead squats 5 pvc good mornings 5 pvc thrusters + Every 2:30 for 15:00 (6 sets): 1-2 squat snatches OR 1-2 squat clean & jerks *all reps should be completed within a :30 window + 9-7-5 for time w/9:00 cap: Muscle-ups
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Thursday, 02.18.21 – Health & Sport

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Skill + easy aerobic For completion as warm-up: 15m walking lunges 15m toe walk 15m heel walk 5/side quadruped thoracic rotations :30 relaxed hang from bar + Every :60 for 15:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech 3rd: jump rope tech (doubles, backward, triples) *move on to
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Wednesday, 02.17.21 – Health & Sport

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PC/burpee couplet + accessory work 3 rounds as warm-up: :15-:30 hang from bar 10 alternating toe touches from plank 5 prisoner Kang squats + 10:00 to build to a moderate power clean single for the day – nothing maximal, just want the bar to feel lighter during the next piece… + AMRAP in 10:00: 15-12-9-6-3
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Tuesday, 02.16.21 – Health & Sport

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Front squat & scap stength + TTB/DU & lunge/DU intervals 3 rounds as warm-up: 5 air squats w/alternating single-arm reach overhead 10 alternating toe touches from plank :10-:20 relaxed hang from bar + Every :90 for 15:00 (5 sets of each): 1st: 2 front squats, 30X1 2nd: 2-4 strict pull-ups – band assist or weighted
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Monday, 02.15.21 – Health & Sport

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Snatch & press strength + hinge/cal couplet 3 rounds as warm-up: 5 strict pull-ups or 5 scap pull-ups 5 scap push-ups 10 Russian kettlebell swings + Every :90 for 15:00 (5 sets of each): 1st: 1 snatch grip deadlift @ 31X1 + 2 snatch pull singles (can drop from top) 2nd: 6-8 dual DB floor
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