Programming 2/17- 2/21
Monday For Max
Back Squat 1-1-1-1-1 reps
Tuesday Time Cap: 25:00
For time:
2:00 500m Row (1 HP= 10m rowing, SDLHP yellow/blue)
50 GHD Sit-ups (Anchor feet w/ medball 14/10)
4:00 1,000m Row
30 GHD Sit-ups
8:00 2,000m Row
20 GHD Sit-ups
Wednesday Goal reps ~300 reps
In front of a clock set for 15 minutes:
~60 1 minute of Squats
~100 2 minutes of Double-unders
~40-50 3 minutes of Push-ups
~50 4 minutes of Back extensions
~50 5 minutes of Pull-ups (Band for easy 5)
Thursday Time Cap: 25:00
For time:
15 Thruster (135/95)
21 Sumo deadlift high-pull (135/95)
12 Thruster (135/95)
15 Sumo deadlift high-pull (135/95)
9 Thruster (135/95)
9 Sumo deadlift high-pull (135/95)
Friday Time Cap: Let em Finish (Hero)
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
