The Week Ahead:

Monday, February 11th

Strength:

Barbell Reverse Lunge
3x8/side

Metcon:

3 - 5 Minute Rounds
Round 1 - 50 burpee pull ups
Round 2 - 75 Wallballs
Round 3 - 100 Kettlebell Swings #70/53

Tuesday, February 12th

Strength:

Neutral Grip DB Press 4 x 6
Feet Elevated Ring Rows 4 x 8

Metcon:

OTM x 16
Odd minute - 250m Row
Even Minute - 10 Toes to bar

Wednesday, February 13th

Oly Skill Work:

Power Clean or Power Snatch 5 x 3

Metcon:

14 AMRAP:
3,6,9,12 etc...
DB hang Clean #50/35
Ring dips
Alternating Pistols

Accessory:

Hollow Rocks 4 x :30 for Max reps

Thursday, February 14th

Cardiac Output

35 minutes
500m Row
10 yard Inch Worm
80 yard suitcase/waiter walk
Max HS Hold
5/side Get up
45 Goblet Iso squat hold
10/side MB side toss
:30 Ring row ISO hold

Friday, February 15th

Strength:

RDL 4x6
Half Kneeling Bottoms Up KB Press - 4x6/side

metcon:

10 AMRAP:
3 Box Jumps
2 Muscle Up/Chest to Bar
1 Squat Clean Thruster #135/95