Programming February 25th - March 3rd

Monday

10 minute AMRAP
8 Power Snatch s(115/75) f(75/55)
12/9 cal bike
16 Toes to bar f(knee raises)

Rest 3 minutes

10 Minute AMRAP
8 Power Clean s(135/95) f(95/65)
12/9 cal bike
16 Chest to bar f(pullups)

Tuesday

3 sets
2 minute AMRAP 
Max Cal ski
Right into:
6 minute AMRAP
Double unders s(60) f(30)
20 pistols
10 Handstand Pushups s(strict) f(kipping)
3 minute rest between sets

*score is cals + reps*

Wednesday

20 minute AMRAP
30 Deadlifts s(135/95) f(95/65)
30 burpees over bar
20 Hang power cleans s(135/95) f(95/65)
20 burpees over bar
10 Thrusters s(135/95) f(95/65)
10 burpees over bar

Thursday

25 min Partner AMRAP
Partner 1:
3 wall runs
4 Turkish Getup s(1.5/1) F(1/.75)
5 strict pullups
40’ Single Arm KB Farmer Carry Right
40’ Single Arm KB Farmer Carry Left

Partner 2: Max cal bike or row

*score is cals + reps*

Friday

10-1 not for time
Single Leg KB RDL s(1.5/1) F(1/.75)
Dumbell Z Press s(50/35) f(35/20)
*30 second pullup hollow body hold between sets*

Saturday

Open 19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders f(single under)
15 squat cleans, s(135 /85) f(95/55)
25 toes-to-bars f(hanging knee raise)
50 double-unders f(single under)
13 squat cleans, s(185/115) f(115/75)

If completed before 8 minutes, add 4 minutes to the clock and proceed to
 25 toes-to-bars f(hanging knee raise)
 50 double-unders f(single under)
11 squat cleans, (225/145) f(135/95)

If completed before 12 minutes, add 4 minutes to the clock and proceed to
 25 toes-to-bars f(hanging knee raise)
50 double-unders f(single under)
9 squat cleans, s(275/175) f(155/115)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars f(hanging knee raise)
50 double-unders f(single under)
7 squat cleans, s(315/205) f(185/135)
Stop at 20 minutes.

Sunday

Get outside and be rad!

Accessory
Strength
3 sets
Bench Press x 8
Dual KB Bent Over Row x 8
+
3 sets
Ring or Stationary Dip x 12
Ring Row x 12
+
1 set
Crossover Symmetry Iron Scap Protocol
x 10 each exercise

Gymnastics
EMOM 18
Min 1- Max Pushups
Min 2-  Max Strict Pullups
Min 3-  Max HSPU (strict or kipping)
Min 4- Max Kipping Pullups
Min 5- Rest
Min 6- rest

Aerobic
Nutrition Challenge Workout 3
5k Run

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



Luke Espe