Tuesday 2nd March 2021

A. Power Clean

  • 15 mins to build to heaviest of the day.

Or EMOM 15

 

B. “Helen”

3RFT

  • 400m Run
  • 21 KBS (16/24)
  • 12 Pull ups

 15 min cap

 Or/

“Helen Rx Plus”

3RFT

  • 400m Run
  • 21 KBS (24/32)
  • 12 Chest to Bar Pull-ups

Monday 1st March 2021

“Dissecting Kelly”

In teams of two, complete as many rounds as possible in 30 minutes of:

  • 400 Meter Run
  • 30 Box Jumps (20?/24?)
  • 30 Wall Ball Shots (7/9)

Team members will alternate tasks, with only one member working at any one time.

 

Finisher: 1km Bike Time Trial

Saturday 27th February 2021

Abbate

  • 1 Mile Run
  • 21 Clean & Jerks (50/70)
  • 800m Run
  • 21 Clean & Jerks
  • 1 Mile Run

 

1 mile run = 2 laps of 800m

35 min cap

Friday 26th February 2021

A. Front Squat

  • 2-2-2-2-2

E2M

 

B. EMOM 16 (4 rounds)

  • 1 – 9/12 Cal Bike or/ 15/18 Cal row
  • 2 – 20 KBS (24/32)
  • 3 – AMRAP Wall Balls
  • 4 – Rest

Thursday 25th February 2021

A. Gymnastics Practice

Pick 1-2 skills and spend 15-20 mins on specific drills and practice

If unsure or building strength, then perhaps do EMOM 15 (5 sets)

  • 1 – Pull movement (Strict pull-ups, ring rows, pull-ups, kipping)
  • 2 – Press (Dips, HSPU, HS hold)
  • 3 – Core (T2B, Vsits, hollow holds, ring holds, l-sits)

 

B. 12 min AMRAP

  • 100m Sprint
  • 8 Chest to Bar Pull-ups
  • 8 Alternating Pistols
  • 8 HSPU

Wednesday 24th February 2021

A. Deadlift

  • 15 mins to build to heaviest 3RM

 

B. For time

  • 21 Deadlifts (70/100)
  • 400m Run
  • 18 Deadlifts
  • 400m Run
  • 15 Deadlifts
  • 400m Run
  • 12 Deadlifts
  • 400m Run

 15 min cap

Tuesday 23rd February 2021

A. OHS

  • 3-3-3-3

E2.5M

 

B. Open Workout 18.3

14 min AMRAP

  • 100 Double-unders
  • 20 OHS (35/52.5)
  • 100 Double-unders
  • 12 Ring muscle-ups
  • 100 Double-unders
  • 20 DB Snatch (15/22.5)
  • 100 double-unders
  • 12 bar muscle-ups

Monday 22nd February 2021

A. Split Jerk

  • 3-3-2-2-1-1-1

E2M

 

B. For time

  • 1000m Row
  • 50 Shoulder to Overhead (40/60)

12 min cap

Saturday 20th February 2021

The Seven

7 Rounds for time of:

  • 7 HSPU
  • 7 Thrusters (45/60)
  • 7 K2E
  • 7 Deadlifts (65/110)
  • 7 Burpees
  • 7 KBS (24/32)
  • 7 Pull-ups

 

45 min cap

(6.5 min rounds)

Friday 19th February 2021

A. 15 mins to build to heaviest complex

  •  1 x Snatch, 1 x hang snatch + 1 x high hang snatch

Power or squat

 

B. 3RFT

  • 20 Power Snatch (25/35)
  • 20 Box Jump Overs (20”/24”)

12 min cap