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WEDNESDAY 2/12

**WARM-UP**

PARTNER AMRAP – 4 MIN
P1: Row (Moderate Pace, Nasal Breathing)

P2: Completes (then athletes switch!)
8 Groiners
8 Scap Push Ups
8 Scap Pull Ups

-Rest 1:00-

PARTNER AMRAP – 4 MIN
P1: Row (Moderate to Fast Pace)

P2: Completes (then athletes switch!

8 BB RDL’s (Romanian Deadlifts)
8 BB Hang Muscle Cleans
8 BB Hang Power Cleans

 

WORKOUT

AMRAP x 7 MINUTES

1-2-3-4…and so on Bar Muscle-Ups

2-4-6-8..and so on Hang Power Clean (155/105)|(115/75)

-Rest 3:00-

AMRAP x 5 MINUTES

Pick-Up Where You Left Off!

(Score is Rounds + Reps)

FINISHER

3 SETS
30 MB Russian Twists or 15/15 Side Throws

20 Weighted Glute Bridge-Ups (MB or DB)

(No Measure)

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THURSDAY 2/13

**WARM-UP**

GUIDED WARM UP – Use this time to prep for movements in the workout. Easy paced and focused on form here.

Row 1:00
100m Run
Bike 1:00
:30s Hollow Hold/Wall Sit/Glute Bridge

10 Push Up to Pike

10 Lunges

 

WORKOUT

AMRAP x 35 MINUTES

400m Run

500m Row

1500m Bike
20 Perfect Push-Ups

30 Sit-Ups
40 Walking Lunges

1:00 Athlete Choice*

*Athlete Choice (can pick one or mix it up!)… Hollow Hold or Rocks Plank Hold or Plank Shoulder Taps
or Quad Heel Touches or Sit-Thrus

(Score is Rounds + Reps)

COOL DOWN

FOR RECOVERY
5:00 Flow Stretching & Calm Breathing

(No Measure)