7th - 14th February 2021

Monday 

 

A. Push  

4 Giant-sets 

8 HSPU/DB Z Press 

8 Decline push ps/Push ups 

8/8 DB, KB or Barbell Floor Press @3113 (3 sec on the way down, 1, 1, 3 sec hold at the top)

2 Wall Walk 

minimal rest 

TC. 20 min 

 

B. 4 Rounds For Time:

15/12 Calorie / 15 Burpees

30 Single Dumbbell Alternating Power Snatches

15/12 Calorie / 15 Burpees 

30 Dumbbell Overhead Walking Lunge

TC. 20 min 

 

Tuesday 

A. Pull 

4 Giant-set 

8 Wide grip Pull ups/ 12 Bent over Row 

8/8 Bicep curl 

8 Rear Delt Fly 

8/8 Bent over Tricep Extension 

minimal rest 

TC. 20 min 

 

B. AMRAP22 

22 Box Jumps/Chair Step Overs/ Weighted Knee Up Downs

22 Sprawls 

22 Thrusters 

22 Sit Ups 

 

Wednesday 

A. 2 min Hollow Hold 

     into 

    2 min Wall Walks/ Pike Hold

    into 

    2 min Long Arm Plank Shoulder Taps (slow, controlled, still torso and hips) 

    into 

    2 min Bottom of Squat ACTIVE Hold 

 

B. 40 sec On/20 sec Off x 4 

Turkish Get Ups 

Pistol Squats 

 

C. Fight gone bad home (18 min)

3 Rounds:

1 min Sg Arm Thrusters (change arm half way trough the minute if on DB or KB) 

1 min SDHP

1 min Box Jumps/ Squat Jumps/ Weighted Knee Up Downs (https://www.exercise.com/exercises/knee-up-down)

1 min Push Press (change arm half way trough the minute if on DB)

1 min cal Bike/Row/Sprawls/ DU 

1 min rest 

into 

 

D. Russian Twist Tabata (4 min) 

 

Thursday 

A. EMOM 15

6/6 Suitcase DL 

15 Front/Goblet Squats 

15 Weighted Glute Bridges (2 sec hold at the top) 

 

B. Core Tabata 

Alternate between 

Alternating V-ups 

Arch Hold 

 

C. Every 3 Min x 5

10 Devils Press  

20 DU 

40 Mountain Climbers 

Tabletop Hold up to min 2.45 

 

Friday 

A. 4 Rounds 

6/6 single Arm Scapular Press 

6-8 Strict Press 

10 Push Press 

12 Bent Over Row 

TC. 12 min

 

B. Core 

EMOM 9 

6 Glute Bridge Walk Out 

8 V-ups 

10 Arch Ups 

 

C. EMOM 16 (45 sec On/15 sec Off) 

2-3 Wall Walks 

Air Squats 

HS Hold/Pike Hold 

Reverse Lunges 

 

Saturday 

A. “JACK”

AMRAP 20 

10 Push Presses 

10 Kettlebell Swings/ light DL

10 Box Jumps /Squat Jump 

 

B. “Up & Over” 

5 Rounds for Time

15 Deadlifts 

10 Burpees over Bar or DB 

5 Power Cleans on Barbell/ 5/5 sg arm DB clean 

 

Sunday 

“Valentine with the Girls” 

 

For Time:

200 meter Run/Row/1 min Jumping Jack

 

“Grace”

15 Clean-and-Jerks 

 

“Helen”

400 meter Run/Row/2 min Mountain Climbers

21 Kettlebell Swings/Stiff leg DL

12 Pull-Ups or 12/12Bent Over Row

 

2 Rounds of “Nancy:”

400 meter Run/Row/2 min Mountain Climbers

15 Overhead Squats 

 

3 Rounds of “Cindy:”

5 Pull-Ups or 5/5 Bent Over Row

10 Push-Ups

15 Air Squats

 

“Fran”

9 Thrusters 

9 Pull-Ups or 9/9Bent Over Row

 

“Isabel”

15 Snatches 

 

200 meter Run/Row/ 1 min Jumping Jacks