W/C Mon 11th Feb

Monday 11th February

A) 10min to find heaviest weight:

1 Strict press 

2 Push press

Into 

12min going 1 set every 90s @ 80% of above weight

1 Strict Press

2 Push Press

B) 5 Rounds for time

  • 1min Handstand Hold

  • 20 HSPU

  • 40 DU’s

Tuesday 12th February

A) Snatch Development 

Every 2.30 mins for 6 rounds (building)

  • 3 Snatch Grip Deadlift

  • 2 Snatch Pulls 

  • 1 Snatch (any variation) 

B) 3 Rounds for time

  • 800m Row/Ski

  • 5 Rounds of Cindy

  • 5 Pull ups

  • 10 Press ups 

  • 15 Air Squats

Wednesday 13th February

A) Conditioning

  • 21 DB Snatch 22.5/15kg

  • 15 KB swing 24/16kg

  • 9 T2B

Rest 90s X 5 

- Aim to go unbroken through movement 

B) Accessory

  • 3 Rounds for quality

  • 2 KB Turkish Get Up

  • 10 KB swing 

  • 10 KB Clean and Press (5/5)

  • 10 KB Thruster

- Choose appropriate weight (workout not scored)

Thursday 14th February

A) Strength - Back Squats

6mins to build up weight

Into 

15mins to find heaviest load

9-9-6-6-3-3 

Score is total load

B) For Time 

  • 42/30 Cal Row/Ski/Bike

  • 21 Squat Cleans 60/42.5kg

  • 30/20 Cal Row/Ski/Bike

  • 15 Squat Cleans 60/42.5kg

  • 18/10 Cal Row/Ski/Bike

  • 9 Squat Cleans 60/42.5kg

- 20min Time Cap

Friday 15th February

In teams of 2: 4min windows x 3 (36mins)

1. 3 Rounds of 

  • 10 Syncro DB alt leg lunge 22.5/15kg (DB in goblet position)

  • 10 Syncro DB Snatch 22.5/15kg

2. 

  • 40/30 Cal Row/Bike/Ski

  • 40 KB swings 24/16kg

3. 2 Rounds of 

  • 20 Wall Balls 9/6kg

  • 20 Burpees

Score is RX/s if time capped in window score is (s) and move onto next window 

Saturday 16th February

A) E2MOM x 6 

Alternating intervals

  1. 10 Push Press 50/35kg + 15 Press ups

  2. 10 MB Box Overs 9/6kg over 24/20 + 15 Wall Balls 9/6kg

- Scale appropriately (score is RX or S)

B) 20min AMRAP 

  • 20 Alt Leg Pistols

  • 40 Alt Leg Back Rack Lunge 20/15

  • 60 Box Step ups 24/20

@ 0/5/10/15mins

Perform 

10 Pull ups / 5 C2B pull ups 

Sunday 17th February

35min Alt EMOM

  1. 118/15 Cal Row

  2. 2 Wall Walks + 10 Press ups

  3. 15 Box Jump Overs 24/20

  4. 12 T2B

  5. 50 DU’s