Programming February 11th- February 17th

Monday

Squat Clean
EMOM 10 
Odd-  2 reps hang squat clean every 30 seconds
Even- Rest

1 min AMRAP
6 hang squat clean thrusters s(155/105) f(95/65)
Max burpees over bar
Rest 1 min
x 6 sets

Tuesday
3 rounds for time
500m row
12 bar muscleups f(18 pull-ups)
24 Dumbell Snatches s(50/35) f(35/20)

Wednesday
Overhead Squat
3 Reps every 90 seconds for 8 sets

12 Minute AMRAP
10 KB OHS Right s(1.5/1) f(1/.75)
160’ Shuttle Run
10 KB OHS Left 
160’ Shuttle run

Thursday
EMOM 25
Min 1- Max cal ski erg
Min 2- Max DBall bear hug walk s(150/100) f(100/70)
Min 3- Max OH plate reverse lunges s(45/25) (25/10)
Min 4- Max double unders
Min 5- Rest

*Score is total reps and cals**
*D Ball carry is 20’ per rep*

Friday

30 minute max cal bike and row
Every 5 minutes including 0 complete 3 rounds of Strict Cindy

Strict Cindy
5 strict pullups f(ring rows)
10 pushups
15 air squats

*alternate between bike and rower each round*
*sports is with vest*
*score is total cals**

Saturday
20 minute partner workout
10-20-30-40-…
Burpee Over DB
Dumbbell Curtis P s(50/35) f(35/20)
*Run 200m together after each round*

Sunday

Get outside and be rad!

Accessory

Strength
3-4 sets
Bench Press x 8
Dumbell Pulluover x 10-12
Cuban Press x 10-12


Gymnastics
4 sets
AMRAP strict pullups 
Rest 10 seconds
Strict Pullup x 50% of first attempt
Rest 2 minutes

4 Sets
AMRAP Strict Handstand Pushup
Rest 10 seconds
Kipping HSPU x same reps as strict

*you can use pushup variations for this as well*

Aerobic
Nutrition Challenge Workout 2
5k ski erg

Videos
Dumbell Pullover- https://youtu.be/Y4C7IzWhsIo
Cuban Press- https://youtu.be/SKYSpcIptK8





Luke Espe