February 2019

Monday – 2/25/19

“Thor”

First : Max Effort, 3 rounds of descending weight

  • Kettlebell Lunges

    • This can be done in the Overhead position, Racked, Or Suitcase

Second : 12 minutes of as many rounds as possible

  • Bent Over Row (10 reps)

    • Goal Weight: bodyweight
  • Tiger Pushup (10 reps)

    • Stability: Knee

Finisher : Reps to the song Flower by Moby . When he says “bring sally up” lift the legs, on “bring sally down” lower the legs.

  • Leg Raise on floor

    • Stability: Knees slightly bent
    • Strength: Legs Straight
    • Power: Feet off the ground the entire song

Tuesday – 2/26/19

“Secret Service Snatch Test”

10 Minutes, as many reps as possible.  Goal is 100 reps with 16k / 24k (women/men)

  • 1-arm Kettlebell Snatch

Wednesday – 2/27/19

“Hulk”

First: Max Effort, 3 rounds of descending weight

  • Seated Overhead Press

Second: 5 Rounds as fast as possible

  • Box Squat Jump (10 reps)

    • Stability: Hindu Squat (20 reps)
  • Chin-Up (10 reps)

    • Stability: JGXT 90°
    • Strength: Jump + Negative > Regular
    • Power: Regular > Touch chest to bar
  • Touchdowns (20 reps/side)

    • Stability: 10lb
    • Strength: 15lb
    • Power: 20+ lb

Thursday – 2/28/19

“15/150/1500 + BASE”

First: 40/20 x 3-4 Rounds

  • Overhead Squat

  • Kneeling Table + KB – Left

  • Kneeling Table + KB – Right

  • Side Warrior – Left

  • Side Warrior – Right

  • Bar Hang

Second: Complete as fast as possible with max of 15 total minutes

  • Power Wheel Crawl (150 yards)

    • Max time: 5 minutes
    • Stability: Bear Crawl
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  • Jump Rope (1500 reps)

    • Max time: 10 minutes