Tuesday, 28 February 2023
Conditioning: For time:
48/60 calorie row
then…
21-15-9-3:
Toes-to-bars
DB box step-ups (20/24) (35/50)
Alternating DB snatches (35/50)
then…
48/60 calorie row
– Use a single DB for step-ups and DB snatches Post-workout: Rest, stretch, recover
Monday, 27 February 2023 // HEAVY DAY
Strength: 7 sets for load:
3 overhead squats Post-workout: Rest, stretch, recover
Friday, 24 February 2023 // BENCHMARK
Conditioning: "Open 23.2" Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep=50 ft)
– Add 5 burpee pull-ups after each round Immediately followed by 23.2B
5 minutes to establish:
1-rep-max thruster (from the floor) Post-workout: Rest, celebrate, stretch, and recover!
Thursday, 23 February 2023
Strength: 9 sets for load: 5-5-3-3-3-1-1-1-1 Power cleans Post-workout: Rest, stretch, recover
Wednesday, 22 February 2023
Conditioning: 4 x 2:00 rounds for distance:
17/24 calorie row
Max distance handstand walk
– Rest 1:00 between rounds then… 4 x 2:00 rounds for calories:
24 push-ups
Max calorie row
– Rest 1:00 between rounds – Score is total distance walked plus total calories rowed Post-workout: Rest, stretch, recover
Tuesday, 21 February 2023
Conditioning: 3 RFT 400 meter run 80 double-unders 40 walking lunges Post-workout Skill Work: 3 sets: 100-ft. single-DB overhead walk/arm (35/50)
Monday, 20 February 2023 - Presidents' Day
Strength: EMOM 6 2 clean grip (double overhand) deadlifts - Build to a heavy 2 reps Conditioning: 5 RFT 15 deadlifts (155/225) :30 hanging L-sit hold - Legs extended on the L-sit hold
Friday, 16 February 2023 // BENCHMARK
Conditioning: "Open 23.1" Complete as many reps as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups Women: 14-lb ball to 9-ft target, 95-lb cleans Men: 20-lb ball to 10-ft target, 135-lb cleans
Thursday, 16 February 2023 // HEAVY DAY
Strength: 7 sets for load: 3 split jerks Post-workout: Rest, stretch, recover
Wednesday, 15 February 2023
Conditioning: EMOM 21 Minute 1 | double DB manmakers (35s/50s) Minute 2 | 5 back squats Minute 3 | rest - Score = heaviest back squat load - Back squats start at a moderate load & increase across all 5 sets Post-workout: Rest, stretch, recover
