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Week of February 14th

Happy Valentine's Day everyone!


Now, back to the grind this week after a deload week. You better believe we kick off the week with a good one on Monday....good as in fun.....fun as in BURN!


Monday

For Time:

-1000m Run

21-15-9

-Deadlifts

-Bar Facing Burpees

-1000m Run


Tuesday

Every 3:00 for 3 Sets (9:00):

-10/10 Single arm DB Press


Every 4:00 for 3 Sets (12:00):

-Shoulder Press + 0:30 Overhead Hold

-10-15 DB Skull Crushers


5:00 AMRAP:

-20/20 Mountain Climbers

2-4-6-8, etc

-Pushups


Wednesday

Part 1

3:00 on, 3:00 off for 3 Sets:

-12/9 Calorie Bike

-8 Back Squats

-Max Calorie Bike with remaining time


Part 2

3:00 on, 3:00 off for 3 Sets:

-12/9 Calorie Bike

-4/4 Back Rack Reverse Lunges

-Max Calorie Bike with remaining time


Thursday

Every 3:00 for 3 Sets (9:00):

-10/10 Single arm DB High Pull


Every 4:00 for 3 Sets (12:00):

-Pullups

Rest 0:10

-Pullups, assisted/more assisted

Rest 0:30

-Max Tempo Ring Rows + Max Hold after last rep


5:00 AMRAP:

-20 V-Ups

1-2-3-4, etc

-Supinated arms only Calorie Bike


Friday

3 Stations:


Station 1:

4 Rounds of

-1:00 GHD Situps/Hip Extensions

-0:30 Rest

-1:00 Slam Balls

-0:30 Rest


Station 2:

4 Rounds of

-1:00 Sled Push/Sled Drag

-0:30 Rest

-1:00 Squat Jumps

-0:30 Rest

Station 3:

4 Rounds of

-1:00 Double DB/KB Farmers Walk/Bear Hug Walk

-0:30 Rest

-1:00 Bicycle Crunches

-0:30 Rest


Saturday

TBA


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