Your Week of Workouts (021924)
Mary is always looking great. And Saturday was no different. She smashed the DB Push Press and Deadlift workout! You’re awesome Mary!
Three Fridays in a row: March 1st, 8th, and 15th.
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YOUR WEEK OF WORKOUTS
Monday 021924
WU:
Gate Run
8 - 12 - 16
Strict Push Ups
16 Alt DB Snatch
16 SA DB Push Press (Alt e/ 4)
16 Lemon Squeezers
The Fun: For Time
800m Run
And then,
7 Rounds
7 Clean & Jerk (135#/85#)
7 HSPU
And then,
800m Run
Tuesday 022024
WU:
150 Jump Rope
6 Jumping Chin Ups w/ 2 Ct Negative
12 Plate G2OH
And then,
18 - 12 - 6
Hollow Flutters
Scissor Kicks
Strict Pull Up Dev: E2:00 x3
ME Strict Pull Ups + Jumping Pull Ups to 10 when Total is Less
OR 2 Negatives + 8 Jumping C2B
Strength: Strict Press
7-7-5-5-5
And then, 2 Rounds w/ Rest
w/ 75/55 or Less
15 UB Strict/Push Press
The Fun: 12:00 AMRAP
48 Double Unders
8 OH Sit Ups
16 Russian Twists
32 Flutter Kicks
Wednesday 022124
WU:
Gate Run
5 Box Jumps
3x [1 Kb High Pull to Goblet Clean + 3 Gob Squats ]
3 Chin Ups
Strength: Front Squats
E3M
10 - 10 - 7 - 7 - 7
The Fun:
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Alternating SA Devil Press (50#/35#)
10 Box Jumps (24”/20”)
Thursday 022224
WU:
Gate Run
40 Waking Lunges
And then, 2x
Gate Run
And then
1 - 3 - 5
Crossbody Toe Touch
And then,
3 Slow Motion Ring Rows (3 Up/2 Hold/3 Down)
+ 7 Regular Ring Rows
The Fun: 25:00 Steady Eddie
7-5-3 p/ Leg
Single Leg Deadlifts (35#/25#)
And then,
OH Lunge Down
7/5 Chin Ups
OH Lunge Back
400m Run
Friday 022324
WU: 3x
8/6 Cal Row
1 Wall Climb
6 Kipping Swings
4 Bupree Box Jumps
The Fun: 3 Rounds
:90x2 per Station and then 1:00 Transition
Station 1:
6 Burpee Box Jump Overs
ME DB Curl & Press
Station: 2:
12/9 Cal Row
ME Sit Ups
Station 3:
2 Wall Climbs
ME Pull Ups
And then, after completing 3 Stations
2:00 Rest Between Rounds
Saturday 022424
Classes meet at 8am & 9:30am w/ Ricardo
The Fun: For Time
2-4-6
Thrusters (155#/95#)
2 Muscle Ups
And then,
Alleyway Run
And then,
2-4-6
Hang Squat Cleans
4 Chest to Bar Pull Ups
And then,
Alleyway Run
And then,
2-4-6
Front Squats
6 Pull Ups