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MONDAY 2/3

WARM-UP

2 ROUNDS (12 MIN CAP)
1:00 Bike (Increasing Pace Each Round)

5/5 Single Arm DB Strict Press
:30 Bar Hang
5 Inchworms

-THEN –

2 ROUNDS
1:00 Bike (Increasing Pace Each Round)

10 Plank Pike-ups
:30 DB Overhead Hold
15 Sit-ups

 

STRENGTH

1-1-1-1-1 Strict Press*

*Start moderate-heavy and build to heaviest single rep.

(Score is Weight)

 

WORKOUT

FOR TIME

40-30-20
Cal Bike

12-12-12
DB Strict Press (Athlete Choice, Heavy)

30-30-30

Sit-Ups

(Score is Time)

———————————-

TUESDAY 2/4

**WARM-UP**

ON A 10:00 RUNNING CLOCK…

4:00 Bike/Row

-THEN-

AMRAP WITH REMAINING TIME LEFT

10 Bootstraps
10 KB DL
10 Alt Step Ups

10 Up-Downs
10 Scap Pull-Ups

 

WORKOUT

DEATH BY (7:00 CAP)….

6 Russian KB Swings (70/53)|(53/35)

Reps increase by 6 every minute.

6-12-18…and so on

-Rest 3:00-

DEATH BY (7:00 CAP)…

5 Up-Down Box Jump Over (20)

Reps increase by 5 every minute.

5-10-15…and so on

-Rest 3:00-

DEATH BY (7:00 CAP)…

4 Kipping Pull-Ups (C2B Optional)

Reps increase by 4 every minute.

4-8-12…and so on

*7:00 Cap on all “Death By” Rounds. If fail before 7 completed rounds, drop down at least 2 levels from where you failed and then continue.

(No Measure)

OPTIONAL FINISHER

FOR TIME

400m Walking Lunge

(Score is Time)