200223 - Week Preview

MONDAY
* There will be a hang snatch EMOM prior to the WOD! The goal of this one is to get 3 rounds! The burpee interruption will make it tough to keep going but you just have to push through and make transitions fast! *
AMRAP 16:
16 Hang Snatches 75/55
8 Overhead Squats
10/8 Cal Row
(E2M16M 4 lateral burpees - over bar if at barbell / over rower if at rower)

TUESDAY
* Goal of this strength activity is to push that capacity for strict press then further grind out shoulder work immediately following with those max jerks! *
Strict Press 6RM
immediately into max push jerks!

(Bro Sesh BUY OUT)

WEDENSDAY
* Body weight day! Get in some good gymnastic work today! Move! Goal of the workout is under 12 minutes! * 22 - 18 - 12
Pistols
Chest to Bar Pull Ups
then
22 - 18 - 12
Jump Lunges
Push Ups

THURSDAY
* Station style partner WOD! Working with equipment that we don’t typically get to use in daily workouts! *
2 minutes each x 2 rounds (1 minute rest b/w stations)
Burpee Sandbag Over the Box
Echo Bike Calories
Dips

FRIDAY
* The weight on this is going to be SPICY because the goal will be only 4 rounds so you can push yourself with the weight instead of speed! *
AMRAP 20:
7 Bears (or one bear complex - same thing)
20 Box Jumps 24/20

Bear =
1 Power Clean
1 Front Squat (or thruster)
1 Push Press
1 Back Squat (or thruster)
1 Push Press

SUNDAY
Hero WOD - “DVB” w/ a partner