Saturday, Feb 23rd
Performance Warm-up
5 easy rounds of:
5 strict pull ups
10 goblet squats with light weight
10 calories on bike
Strength
10 mins to build to a heavy power snatch
10 mins to build to a heavy squat snatch
Performance Notes
Long, hard Saturday workouts are the best! Try to keep tight form as you get tired, and just have fun doing a hard workout. This could be done as a “you go, I go” partner workout if you have a friend…
Performance
10 min amrap of:
3 ring muscle ups
6 pistol squats
9 burpees
Rest 5 mins
10 min amrap of:
3 bar muscle ups
6 rope climbs
9 burpees
Scaled Performance
10 min amrap of:
6 chest to bar pull ups or pull ups
6 dips
6 pistol squats
9 burpees
Rest 5 mins
10 min amrap of:
6 chest to bar pull ups or pull ups
6 dips
6 rope climbs
9 burpees
——
Fitness Notes
Long, hard Saturday workouts are the best! Try to keep tight form as you get tired, and just have fun doing a hard workout. This could be done as a “you go, I go” partner workout if you have a friend…
Fitness Warm-up
5 easy rounds of:
15 arm circles each way
10 slow air squats
10 walking lunges touch both hands on floor.
Fitness (bodyweight)
10 min amrap of:
10 banded rows OR push ups
10 pistol squats
10 burpees
Rest 5 mins
10 min amrap of:
10 bent over banded pulls OR v ups
5 wall climbs
10 burpees
Scaled Fitness
10 min amrap of:
10 banded rows OR push ups
10 air squats
10 burpees
Rest 5 mins
10 min amrap of:
10 bent over banded pulls OR sit ups
30 second plank hold
10 burpees
——
Kettlebell/Dumbbell
10 min amrap of:
3 clean and jerks right arm at 70/53
50 foot overhead right arm walk
3 clean and jerks left arm
50 foot overhead left arm walk
6 pistol squats
9 burpees
Rest 5 mins
10 min amrap of:
4 alt Turkish get ups at 70/53
50 foot right arm suit case carry
4 alt Turkish get ups
50 foot left arm suit case carry
9 burpees