Programming 02.12.208 - 02.16.2018

MONDAY, 02.12.2018

Strength: Deadlift

Take 25 min to build to a heavy single.

Met-Con: 8 min AMRAP

6 Deadlifts (225/155 lbs) Scale to 50-55% of today's heavy single.
12 Box Jump-Overs (24″/20″)

TUESDAY, 02.13.2018

Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:

3 Strict Handstand Push-Ups (scale to 1 wall climb)
6 Strict Pull-Ups
9 Toes-to-Bar
12 Russian Kettlebell Swings (red/green)
200m Run (scale to 15 Calories of Rowing)

Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 toes to bar, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.

WEDNESDAY, 02.14.2018

Strength:
For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.

Every Minute on the Minute, for 6 minutes (6 sets):
High Hang Clean x 1 rep @ 50-65 of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 1 rep @ 65-80% of 1-RM Clean

Rest 60 seconds, and then…

Every 2mins, for 6 minutes (3 sets):
Clean x 1 rep @ 80+% of 1-RM Clean

MET-CON: 14 min time cap.

Complete rounds of 21, 15 and 9 reps for time of:
135/95 lb Power Cleans (scale to approximately 55% or less of today's heaviest lift)
Strict Handstand Push-Ups (scale to pike push-ups on a box, or Strict DB Press w/weight that makes it VERY hard to go unbroken.

THURSDAY, 02.15.2018

Strength: Three sets of:
Back Squat x 6 reps
Rest 2 minutes

Increase the weight you used last week by at least 5%. If you missed your squatting sessions in the last two weeks, select a weight that will make your final 2-3 reps of your final set extremely difficult.

MET-CON:
Complete as many rounds and reps as possible in 12 minutes of:
10 Thrusters (95/65 lbs)
15 Box Jumps (24″/20″)
20 Calories of Rowing

FRIDAY, 02.16.2018

For time: 20 min time cap.
80 Double-Unders
40 Russian Kettlebell Swings (red/green)
20 Ring Dips
10 Bar Muscle-Ups
800 Meter Run
10 Bar Muscle-Ups
20 Ring Dips
40 Russian Kettlebell Swings
80 Double-Unders

STRENGTH: Don't underestimate the value of accessory work!
Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Supine Ring Rows x 8-10 reps @ 2111
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds