Monday February 7th-13th

Week 7 Day 1

Warm-Up
2 Rounds 
15/12 Calorie Row
20 Cossack Squat 
15 Toes up Romanian Deadlift
:30 Knee Tuck Hold

A) Front Squat
8 @ 62% 
6 @ 67%
6 @ 76% 
6 @ 81%

B) ​Squat Snatch 
5 x 3 @  80-83% 
2 x 1 @ 80-85%

C) Metcon
​4:00 AMRAP
21/18 Cal Row 
18 Toes To Bar
18 Bar Facing Burpee
Rest 2:00

4:00 AMRAP
18/15 Cal Row 
15 Toes To Bar
15 Bar Facing Burpee
Rest 2:00

4:00 AMRAP
15/12 Cal Row 
12 Toes To Bar
12 Bar Facing Burpee
Rest 2:00

Week 7 Day 2

Warm Up
2 Rounds 
15/12 Calorie Assault Bike
15 Toes Up Romanian Deadlift
10/10 Single Arm Dumbbell Upright Row
:20 Knee Tuck Hang
​
​A) Clean and Jerk
Squat Cleans + Split Jerk 
5x1+1 @ 80-85%

B) Metcon
EMOM 20 or Until Failure
1) 15/12 Cal Bike
2) 1 Round of Macho Man

Macho Man: 3 Power Clean + 3 Front Squat + 3 Power Jerk
L3: 205/155
L2: 155/105
L1: 115/75​

C) Bench Press
A1) Bench Press
3 x 1 @ 90%
3 x 5 @ 80%

B1) Dumbbell Bench Press 4 x 15

Week 7 Day 3

Warm Up
Specific Mobilization/Activation (In Workout Prep Notes)

A) Jump Rope
AMRAP 5 
Double Unders
​
B) Intervals
3 Rounds
4 Min @ 90%
1:00 @ Recovery
3 Min @ 90%
1:00 @ Recovery
2 Min @ 90%
1:00 @ Recovery

C) Core
​Tabata V-Up
​*Tabata is 20 seconds on 10 seconds off for 8 rounds

Week 7 Day 4

Warm-Up
​2 Rounds 
15/12 Calorie Assault Bike
20/20 Side Lying Leg Raise w/ Mini Band
8 Strict Chin Up
:30 Hollow Hold

A) Snatch Work
Power Snatch
4x2 @ 80-88% of 1RM Power Snatch
3x1 @ 92% of 1RM Power Snatch

Snatch Pull (After Class)
5x3 @ 100% of 1RM Power Snatch

B) Front Squat 
10 @ 57%
8 @ 67%
8 @ 71%
8 @ 76%

C) Metcon
4 Rounds
21 Burpee Pull-Up
15 Deadlift 
9 Burpee Box Jump Over 
Rest 1:1

L3: 315/225, 30"/24"
L2: 225/155, 24"/20"
​L1: 155/105, 20"/16"

Week 7 Day 5

Warm-Up
​2 Rounds 
15/12 Calorie Row
20 Walking Lunge
10/10 Single Arm Dumbbell Upright Row
20 Russian Twist

A) Clean and Jerks
Jerk. Balance 4 x 5 - (Technique Warm Up)

Power Clean  + Power Jerk
5 x 1+1 @ 82-90%

Clean Pulls (After Class)
5 x 3 @ 100%

B) Metcon
AMRAP 15
80/60 Cal Assault Bike
60/45 Cal Row
40/30 Cal Ski
   In Time remaining, AMRAP:
5 Power Clean 
10 Bar Facing Burpee

L3: 225/155
L2: 60/45 Bike, 45/35 Row, 30/20 Ski - 155/105
​L1: 45/35 Bike, 35/25 Row 25/20Ski - 115/75

C) Strict Press (After Class)
​5 x 5 @ 70%

​Week 7 Day 6

Warm-Up
​2 Rounds
10/10 Suitcase Deadlift
20 Heel Over DB
10 Goblet Squat

A) Handstand Push-Ups
3 Rounds For Quality
6 Deficit Handstand Push-Ups 12"
12 Deficit Handstand Push-Ups 6"
18 Handstand Push-Ups 
-Rest 2 Min-
*First Rounds Strict

B) Deadlift
3 Rounds
1 x 3 @ 80%
1 x 2 @ 85%
1 x 1 @ 90%
Rest 2:00 between sets

Deficit Deadlift
3 x 8 @ 55-60%

C) ​EMOM 28
1) 15/12 Cal Bike
2) 5-7 Ring Muscle-Up
3) 18/14 Cal Row
4) Rest

L3: As Written
L2: 2-4 Ring Muscle-Ups, 12/9 Cal Bike, 15/12 Cal Row
L1: 3-5 Banded Ring Muscle Ups. 10/7 Cal Bike, 13/10 Cal Row