February - 2017

SLEEP & WEIGHT LOSS

28 Feb 17

A. Snatch up to a tough single in 15 min B. EMOM10 3 Power Snatch @70% C. 3 Sets 300m Row 10 OHS 95/65 5 RMU rest 1 min D. 3 Sets 600m AB 15 Wallball 20/14 5 BMU rest 1 min E. 10 min Zone 1

27 Feb 17

For those redoing 17.1 A. 3 Sets Double-Unders x35 No Push Up Burpee x 8 KettleBell Swing x 8 Assault Bike 10 Cal Dead bug x10 B. Power Snatch 1.1 (BUILDING UP TO AROUND 75%) C. Rowing 250 m. x 2 (DAMPER SET @ 3/ HIGH STROKE RATE/ HIGH EFFORT) D. Specific Prep: 10 Dumbell Snatch 5 Burpee box Jump X3 *FEEL PACE* Start 17.1 3-5 min later Those not redoing 17.1 A. Back Squat 3. 3. 3. 3 build to a tough set rest 3 min B. EMOM10 1. CTB x 10 2. Clean + Below Knee Han

26 Feb 17

Prep Day A. 3 Sets Double-Unders x35 No Push Up Burpee x 8 KettleBell Swing x 8 Assault Bike 10 Cal Dead bug x10 B. Deadlift (moderate weight) Power Snatch 1.1 (BUILDING UP TO AROUND 75%) C. Rowing 250 m. x 2 (DAMPER SET @ 3/ HIGH STROKE RATE/ HIGH EFFORT) D. Specific Prep: 10 Dumbell Snatch 5 Burpee box Jump X3 *FEEL PACE* then shut it down

25 Feb 17

A. 25-45 min RTW 1. AB 2. Jump rope single 3. Row 4. Jog B. Mobility as needed

24 Feb 17

A. Workout 17.1For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 50-lb. dumbbell and 24-in. box Women use 35-lb. dumbbell and 20-in box Time cap: 20 minutes B. Zone 1 20 Min

23 Feb 17

A. Front Squat 3, 2, 1 keep it snappy rest 3 min B. EMOM8 3 TNG Power Snatch @60-65% C. 3 Sets Row 200 10 alt. DB PS @50/35 5 Fast Burpees 35 DU rest/walk 1 min same pace D. Z1 20 Min

22 Feb 17

A. EMOM8 2-3 Power Snatch @70% B. 10-8-6-4-2 Hang Power Clean 155/105 CTB C. AMRAP4 50 DU 10 AKBS 53/35 D. AB 20 sec work 40 sec rest x 5 increase pace last set hard! E. 10 Z1 AB