Programming February 18th-February 24th

Monday

10 sets
90 second AMRAP
15 wallballs s(30/20) f(20/14)
Max  burpees to plate
90 second rest

Tuesday
Hang Squat Snatch
EMOM 10 
Odd-  2 reps hang squat snatch every 30 seconds
Even- Rest

9 Minute AMRAP
3-6-9-12…
Power Snatch (135/95) (95/65)
Chest to bar f(pullups)

Wednesday
4 sets
5 minute AMRAP
40/30 cal assault bike buy in:
Max rounds in remaining time:
Double unders s(60) f(30)
20 pistols
10 Handstand Pushups s(strict) f(kipping)
3 minute rest

Thursday
Overhead Squat
EMOM 12 x 1 Rep

10 minute AMRAP
2-4-6-8…
Russian Kb Swings (2/1.5) f(1.5/1)
Goblet Squats s(2/1.5) f(1.5/1)
*16/12 cal row after each round*

Friday

5 sets each for time:
Bike 30/24 cals
20 anchored situps
10 DB Hang Power Clean s(50/35) f(35/20)

Saturday

Open Workout 19.1
15 minute AMRAP
19 wallballs s(20/14) f(14/10)
19 cal row

Sunday

Get outside and be rad!


Accessory

Strength

3 sets
Double KB Z press x 8
Rest 10 seconds
Max unbroken pushups
Rest 2 minutes

+

3 sets
Double KB Bent over row x 8
Rest 10 seconds
Max Ring rows
Rest 2 minutes

+

1 set
Crossover Symmetry Iron Scap Protocol
x 10 each exercise

Gymnastics

4-5 sets
:30 hollow hold hang from bar
20 Hollow hold banded pulldown
10-12 Box Handstand Pushups

Aerobic

Nutrition Challenge Workout 2
60 minute row for max meters

Videos

Double KB Bent Over Row- https://youtu.be/Db2NSEyPY_Y

Hollow hold banded pulldown- https://youtu.be/jAEiy-K3JXg

Box Handstand Pushup- https://youtu.be/kVoOwXGuKnQ


Luke Espe