Mon 02/24/20

5 x 5 Back Squat
-superset with-
5x max reps strict Ring Rows

AMRAP in 8 minutes of:
6 Medball Box Step-Ups, medball on R shoulder
6 Medball Box Step-Ups, medball on L shoulder
12 Medball Slams
12 Toes-to-Post

Tues 02/25/20

5-3-3-1-1-1 Strict Press

8 Tabata Rounds (4 minutes) of:
Russian KB Swings 53#/35#
Double Unders
<1 minute recovery>
8 Tabata Rounds (4 minutes) of:
Burpees
max calorie Row

6:30pm Women’s Workout Class with Coach Paula

Wed 02/26/20

5 x 2 Deadlift

AMRAP in 15 minutes of:
turf-lap Sled Push 120#/70#
200m run/250m row
turf-lap 2KB front-rack Carry 53#/35#
200m run/250m row

Thurs 02/27/20

5 x 5 Bench Press

“Helen”
3 rounds for time:
400m run
21 KB Swings (American) 53#/35#
12 Pull Ups
(beat your time from 1/14/20)

6:30pm Mapogos Barbell Olympic Lifting

Fri 02/28/20

AMRAP in 4 minutes of:
25 calorie row
20 Power Cleans 135#/95#
15 Burpee Box Jump-Overs 24″/20″
<4 minute recovery>
AMRAP in 4 minutes of:
25 calorie row
20 Power Cleans 115#/80#
15 Burpee Box Jump-Overs
<4 minute recovery>
AMRAP in 4 minutes of:
25 calorie row
20 Power Cleans 95#/65#
15 Burpee Box Jump-Overs

Sat 02/29/20 / Sun 03/01/20

Saturday:
8:30am Human Movement
10:30am Hero WOD

Sunday:
9:00am Mapogos Barbell Olympic Lifting