Tuesday Feb 1

Front Squat

Warm Up

2 sets

 200m Run

10m Bear Crawl

5/5 Dead Bugs

 

2 sets

5 Boot Strappers

5 Push up to down dog

5 Cossack Squats

5/5 Single leg hip thrust

Strength

Front Squat

 Work up to 2RM

Workout

10 RFT

2 Rope Climbs

5 Power Clean*

50 Double Unders

 

Increase weight on Power Clean every 2 Rounds

 

Male – 60-70-80-90-100

Female – 42.5-50-55-62.5-70

Goal: Power Endurance

Cap – 20 min

SC

Male – 40-50-60-70-80

Female – 30-35-42.5-50-55

Fit

Male – 30-40-50-60-70

Female – 20-25-30-35-42.5

Extras

Conditioning

100 Pistols for quality. Use box if needed.

Core

3 Rounds – one movement at a time for the time listed

20 sec on/ 10 sec off

Hollow Rocks

Arch Rocks

Rest 1 min

6 min AMRAP

6 Burpees

12 Reverse Crunches with a twist

18 Alt Tuck Ups

Accessory

8/8 Prone Lateral Raise

12 Trap – 3 raise

20m Slow Farmers Carry

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