Wednesday 02-12-20 S

Tuesday, February 11, 2020

Warm Up:

Early Birds....
500m Run + 20/10 Unweighted Dynamic 90s
+
Arm Circles 1 x 20 per (Forwards/Backwards)
Arm Swings 1 x 20  
Pause Air Squats 1 x 20 
Non-Active Hang 2 x 20 secs
+
Grab Light BB....

2 Sets of: 

10 Bent Over Rows 

10 Clean Grip Deadlifts 

10 Hang Power Cleans 

+

1 Set of: 

5 Power Cleans 

5 Strict Press 

5 Push Press 

5 Front Squats

5 Thrusters 

5 Push Jerks 

Review Complex   

1 PC + 1 PP + 1 FS + 1 Thruster + 2 Push Jerks

Skill Work....
Jumping Bar Muscle Ups
Jumping CTB Pull Up + Negatives

Strength/Play/Skills:
Every 2:30 for 10:00 (4 Sets):

5/4 Jumping Bar Muscle Ups or 5/4 Jumping CTB + Negatives   
- Modifications to be provided, scale up as needed
1 PC + 1 PP + 1 FS + 1 Thruster + 2 Push Jerks, build

7 Pause Box Jumps- 1 sec pause in landing (share boxes)
- Rest or build in the remaining time 

+
Transition Rest (Grab WBs)...
+
Workout:
Teams of 2:

5 Mins Max Calorie Row
4 Mins Max Box Step Ups 24/20" (all levels) 
3 Mins Max Wall Balls
2 Mins Max Shoulder to Overhead
1 Min Max Thrusters
- There's no rest btw rounds; score is total reps

L1: Dumbbells 35/25 + WBs 16/12
L2: Barbells 95/65 + WBs 20/14
L3: Barbells 115/75 + WBs 20/14

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