Monday February 28

A. Bench 3, 3, 3+ reps (only amrap at @ 30X1 tempo) followed immediately by 10 ringrows
B. AMRAP in 15 min: 5 ringdips + 5 strict PUs + 10 burpees w jump to target
C. Shoulder prehab

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Sunday February 28

Recovery!

Eat well, catch a nap, start your week off well-rested. Ice anything that ails you, even if its just a mild irritation.

Huge thanks to those who helped paint yesterday – projects “for time” always get done quickly when you have good help.

Saturday February 26

Track day!

Warm-Up: Jog, dynamic stretching, t-line drills

A. Spend 10 min working up to a max height box jump
B. Spend 10 min working up to a max distance broad jump
C. Agility drills

Friday February 25

Warm-Up: 3 min DU practice, 10 min dynamic stretching, practice TTB kip

A1. Deadlift 3, 3, 3+ (no rest before A2)
A2. 3 x 15 TTB as fast as possible, rest 4 min (if you can not manage 15 TTB quickly, sub TTR)

B1. GH Raises 3 x 8-12 reps, no rest
B2. 2-hand plate getups 3 x 8-12 reps, no rest
B3. 3 x 12 BJs as fast as possible, multi directional, rest 3 min

C. 500 m row SPRINT!

POST WEIGHTS/REPS/TIMES TO COMMENTS

Wednesday February 23

A. Spend 15 min working up to a heavy clean

B. Outside for agility drills! A set begins every 2 minutes.
5 x (8 sandbag halfmoons + lateral shuttle)
5 x (8 lateral depth jumps + 40 yard dash)

Philippe waits for no lady

Tuesday February 22

Warm-Up: Burgener warm-up, work on snatch technique

A1. Press – 3, 3, 3+ rest 10 sec
A2. 3 hang power snatches, rest 4 min
B1. 3 sets max HSPU, rest 10 sec (if you can do more than 10, add depth)
B2. 3 sets max strict PUs, rest 3 min
C. 5 sets outside: 8 burpees as fast as possible, shuttle run, rest 2 min
D. Shoulder prehab

Phil improves his swing

Monday February 21

A. Back squat – 5, 5, 5+ followed immediately by 5 boxjumps
B. 3 x (30 unbroken KB swings, heavy + 30 GHSU), rest 3 min
C. Tabata airsquats

The Saturday gang works the rings

Saturday February 19

Warm-up: hip/shoulder mobility + T-line drills

Training
A. Spend no more than 15 min working up to a challenging OHS single
B. For time: 80 toes-through-rings + 50 GHSU
C. 4 rounds of: 10 BJs + 40 yard Prowler sprint + 10 BJs, rest 4 min

Friday February 18

A. Bench Press 5, 5, 5+ each set followed immediately by 5 clapping true pushups
B. For time: 10 ringdips
1 rope climb
10 push-ups
1 rope climb
10 burpees
1 rope climb
10 ringdips
30 double-unders
10 push-ups
30 double-unders
10 burpees
30 double-unders
10 ringdips
run 400 m
10 push-ups
run 400 m
10 burpees
run 400 m

Tia and Linz swing the bells