WEEK OF 2/18/2019

Monday

Strength
EMOM for 12 minutes:
Odds: 4 DB Snatch each arm
Evens: 8 Box Jumps

Conditioning
4 rounds:
15 DB Thrusters
15yd suicide run
rest 1 minute between rounds to be able to go at a sprint effort each set

Tuesday

Strength
3 sets:
Row 400m
Bench press x 20 reps
rest 2 minutes between sets

Conditioning
AMRAP in 15 minutes:
21 KB Swings
15 Abmat Situps
9 Burpees

Wednesday

Strength
In groups of 3 perform 4 sets x 30 seconds at each station rotating through in your group:
1) Stability Ball Hamstring Curls
2) Medicine Ball Planks with toes on ball
3) Birddogs

Conditioning
With a 12 minutes continuous running clock perform:
2 minutes: Single-Unders
2 minutes: Pullups or Ring rows
2 minutes: DB Walking Lunge Left Arm
2 minutes: DB Walking Lunge Right Arm
2 minutes: Pullups or Rings Rows
2 minutes: Single-Unders

Thursday

Strength
Back Squat
15-12-10-8-6 reps increasing the load each set
Perform the same amount of pushups after each set of squats

Conditioning
with a partner:
Bike 60 Calories (30 each)
60 DB Push Press (break up reps any way you want to reach 30 reps each)
60 Row Calories (break up reps any way you want to reach 30 cals each)
60 Slam Balls (break up reps any way you want to reach 30 reps each)
Bike Calories (30 each)