General Fitness 2/20-2/23

Monday

Prep work
2-3 min row/bike/jog
2X10 Goblet squat 2 second descent each rep
2X10 Walking high kicks

WOD
A.
Back squat
10 min EMOM
2 Squats @ 65-80%

B.
6 Min AMRAP
5 Power clean 115/75
10 Bar facing burpees
30 Double unders

Approach at 80% effort

C.
3-5 min bike/walk/row
2X20 Reverse toe touches
2X1:00 Calf stretch

Tuesday

Prep work

WOD
A.
25 min AMRAP
250M Row
100′ Bear crawl
15 Wall ball shots
5 strict pull ups
Approach this with the goal of maintaining the same exact pace the whole time (basically don’t start out to fast)

B1-Single leg RDL 3X7-10 W/Dumbbells of your choice
rest 1 min
B2-Standing strict press 3X7-10
rest 1 min

Wednesday

Prep Work
3 min AMRAP
50′ Bear crawl
50′ Inchworm no push up
50′ Broad jump

WOD
A.
2X60/50 Cal row @ moderate effort
*Just getting a better feel for what pace to keep during “calorie setting”

B.
10 Min to practice one legged squat (pistols)

C.
10 Min to practice c2b pull ups/bar muscle ups/ring muscle ups

Thursday
A.
5K Row at an EASY effort

B.
10-20 min of mobility work

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