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Thursday 2/4

Conditioning “Elmer Fudd”

2:00 AMRAP (6 sets) 20/15 Calorie Row or RX+ Bike Max Rep Farmers Carry 70/53 (1 Rep = 1 length of Box) - Rest 1:00 between sets –


Midline:

AMRAP in 10:00

100 Flutter Kicks

80 Penguins

40 Bird Dog Crunch

20 V-ups

10 Hollow Rocks

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Friday 2/26

Accessory: 5 sets 5. Negative Handstand Push-Ups * Kick and perform the descent as slow and controlled as possible (have abmat under head), once at the bottom kip back up and repeat. If unable to kip

Thursday 2/25

Strength: 3 Position Cleans (hang, below the knee, floor): - 2 sets @ 70% 1RM Clean - 3 sets at 75% 1RM Clean or a heavy moderate weight * rest 60-90 seconds between sets * *complete unbroken* Conditi

Wednesday 2/24

Accessory work: 4 Rounds 10 Bench Press (at moderate weight) 12 bodyweight rows - bar on rig 15 V-ups “Flying V” Teams of 2 2000/1600 Rowing machine or 96/72 Calorie Assault Bike 125 Synchro Air Squat

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