2/11/2019 - 2/17/2019

Week of 2/11 -2/17


MONDAY
Every 7 minutes x 6 sets:
22 Unbroken Wall Ball (20/15)
12 Burpees to 12in Target
12 Kipping Pullups > Reduce Number > Jumping Pullup

*Score each set for time

TECH WallBall: DB thruster to platform if needed


TUESDAY
12min to Perform for Quality
50 Gnar Raise on Pole (3 second down)
+
Teams of 3*
5 Sets Each*
9 Unbroken Power Snatch
15/10 Calorie ab

*One person going at a time
*1:30 Time Cap for each set

TECH Full Snatch: Power Snatch > Hang or Hi Hang Power Snatch


WEDNESDAY
5x5 Back Squat
R3min

TECH Back Squat: 5x10/side Bulg Split Sq @ 3011
+
13min AMRAP
12 Slamballs (30/20)
100m Run


THURSDAY
15min AMRAP
Max Strict Pullup Set
Everytime you break perform a Max Pushup Set
Score= Total Reps btwn Pushups and Pullups
+
With a partner or 1:1 Rest
5 sets each 500m row


FRIDAY
5x10/side External Rotations
+
5 Sets for Total Reps per Set
1min AB for Cal
1min Rest
1min Box Jump
1min Rest
1min Suit Cases
1min Rest


9am Strength Saturday
5x5 Bench Press (moreweight than last week)
R3min
+
5x5 Back Squat (more than last week)
R3min


10:15am Saturday Community
13min AMRAP w/ a Partner:
Alternating Rounds...
200m Run
10 Situps
+
13min AMRAP w/ a Partner:
Alternating Rounds...
10 DB/KB/Plate OH rReverse Lunges
5 Burpees



SUNDAY
No Sunday Skills this week. It is the first 2 Sundays of each month.
Next Sunday Skills is Muscle Ups w/ Zach on March 2nd