Wednesday, February 14

February 14, 2018

 

1 Minute
Easy Row
Active Spidermans

:45 Seconds
Moderate Row
Push-up to Down Dog

:30 Seconds
Faster Row
Air Squats

Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts
5 Front Squats

 

Overhead Squat (5 x 3)

Build to a Moderate Set of 3

 

"Hot Sauce" (AMRAP - Reps)

AMRAP 3
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)

rest 3 minutes

18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

rest 3 minutes

15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)

rest 3 minutes

12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

 

Rx+ Burpee Box Jump Over, (135/95), (155/105), (185/135), (205/145)

* Count only Overhead Squats as Reps

 

Snatch (3-2-1 x 3)

Squat Snatch
On the Minute x 9 (3 Rounds)
Minute 1 – 3 Repetitions @ 70%
Minute 2 – 2 Repetitions @ 75%
Minute 3 – 1 Repetition @ 80%

 

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