Monday Feb 5th

Monday Feb 5th

Warm-up
EMOM 20 mins
1- Row 15/12 cals
2- 10 burpee over medball
3- Bike or ski 12/10 calories
4- 45 DU
athletes notes: first two rounds don’t worry about these numbers. Just do 45 sec of work per station and move on. Rounds 3-5 try and hit these numbers.

Metcon
Amrap 7 minutes
15 TTB
15 Box jump overs 24/20
15 Push jerk @ 115/75
athletes notes: push jerk weight should be comfortably unbroken in round 1. If you can’t do ttb 3 sets or less than do 25 abmat sit-ups as a substitute.

Metcon
Amrap 5 minutes
15 Wallballs @ 30/20
15 KBS @ 32/24

coaches notes: rest about 7 min between workouts today. If you have more time to give the athletes rest then go ahead and do so.