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MONDAY 2/10

**WARM-UP**

EMOM X 10 MINUTES:
MIN 1 – Row (EZ then Moderate)
MIN 2 – SLOW Bootstrappers Squats
MIN 3 – Tempo Barbell Good Mornings (3111)
MIN 4 – Cycle thru…3 Barbell RDL + 3 Bent Over Row MIN 5 – Barbell Back Rack Box Step Ups

 

STRENGTH

ON A 15:00 RUNNING CLOCK…
Build to Heavy 5-Rep Deadlift

(Score is Load)

WORKOUT

“CHRISTINE”
3 ROUNDS FOR TIME

500m Row
12 Deadlifts (Bodyweight)*

21 Box Jumps (20″)

*BW DL should be considered relatively light and done unbroken.

(Score is Time)

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TUESDAY 2/11

**WARM-UP**

:30 Single Unders
:30 Single Leg Single Unders (Left)
:30 Single Leg Single Unders (Right)
:30 Backwards Single Unders*
:30 Double Under/ Double Under attempts

*Rope rotates in the opposite direction

-THEN-

AMRAP x 4 MINUTES 5/5 BB Single Leg RDL 5 BB Strict Press
5 BB Push Press

5 BB Push Jerk 10 Lunges

 

STRENGTH

5 SETS*
2 Push Press +
1 Push Jerk +
1 Split Jerk

*Start moderate-light and build to moderate-heavy set with perfect mechanics. Bar can come from the rack or the floor.

(Score is Load)

WORKOUT

EMOM x 12 MINUTES

MIN 1 – 7 Push Press

then…

Max Push Jerks Until :50 (115/75)|(75/55)

MIN 2 – 5 Burpees

then…..

Double Unders Task Priority*

*Intro – 75 Fast Single Unders

Intermediate – 40 Double Unders

Advanced – 40 Unbroken Double Unders

(Score is Reps)