21.02.22 – 21.02.26

Monday 21.02.22

AMRAP Nation
AMRAP 7 minutes
20 Burpees
15 Thrusters, 135/95 lbs
10 Thrusters, 155/115 lbs
5 Thrusters, 185/135 lbs
max rep Thrusters, 225/165 lbs

–Rest 3 mins–

AMRAP 7 minutes
Complete as many rounds as possible in 7 mins of:
20 Burpees
15 Hang Cleans, 135 lbs
10 Hang Cleans, 185 lbs
5 Hang Cleans, 205 lbs
max rep Hang Cleans, 225 lbs

–Rest 3 mins–

AMRAP 7 minutes
Complete as many rounds as possible in 7 mins of:
20 Burpees
45 Pull-ups
30 Toes-to-bars
15 Chest-to-bar Pull-ups
max rep Strict Handstand Push-ups

*If you fail at a certain weight, go back to the previous weight, do the AMRAP with the heaviest weight you can sustain GOOD FORM with.

Tuesday 21.02.23

CrossFit

Power Failure
Circuit 1
5 rounds, each round for time, of:
1 Snatch, pick load
20/15 Assault Bike Calories

*Rest 30 secs between each round.

Circuit 2
5 rounds, each round for time, of:
10 AbMat Sit-ups
15/10 Ski Erg Calories

*Rest 30 secs between each round.

Circuit 3
5 rounds, each round for time, of:
5 Bench Press, pick load
20/15 Row Calories

*Rest 30 secs between each round.
**7 minute time cap on each circuit

Weightlifting

Muscle snatch
40% x 3 x 3

Snatch
70% x 2 x 5

Snatch deadlift
105% (of snatch) x 3 x 3

Back squat
85% x 2, 90% x 2, 95% x 1 x 2

Wednesday 21.02.24

Gymnastics Skills
For quality:
Ring Muscle-up, 10 mins
If you can do Ring MU, go over skills and drills to get better at RING MU.

*This IS NOT an AMRAP, it is not supposed to ruin you for the workout.

If you cannot do 3 strict dips and 3 strict pull-ups
4 controlled sets:
5x ring dips, with feet on box/bench
5x negative pull-ups OR
5x 10sec holds with chin over the bar

Shoulder Shootout
For time:
21 Overhead Squats, 135/95 lbs
6 Ring Muscle-ups
18 Overhead Squats, 135/95 lbs
6 Ring Muscle-ups
15 Overhead Squats, 135/95 lbs
6 Ring Muscle-ups
12 Overhead Squats, 135/95 lbs
6 Ring Muscle-ups
9 Overhead Squats, 135/95 lbs
6 Ring Muscle-ups

*20min time cap
Remember time caps are there to challenge us. If you don’t make it that’s OK!
They are put in to give us a sense of urgency that we may or may not otherwise have.
Not all time caps are meant to be achievable either!

Thursday 21.02.25

CrossFit

The Unforgiven Unbroken
5 rounds for time of:
50 Unbroken Double Unders
25 Unbroken Pushups
10 Toes To Bar (Unbroken)s
10 Hang Power Clean (Unbroken)s, 95/65 lbs

30min overall time cap

*If anything is not unbroken you must stop, do 20 air squats then pick up where you left off (e.g., You do 20 double unders, stop 20 air sqt, 15 doubles, stop 20 air sqt, 19 doubles, stop do 20 air sqt, 1 double, move on…)

Weightlifting

Clean & jerk
70% x 2 x 5

Push press
78% x 4 x 5

Front squat
80% x 3 x 5

Day 9 – 03/02/2021

Friday 21.02.26

Deadlift
1-1-1-1-1-1-1

*Use the heaviest weight you can for each set.
**Rest as needed between sets.

Super Fitness Robot load:
90% or higher of 1RM.

More Likely load:
70% or higher of 1RM.
(consider scaling if this seems unrealistic)

Dead weight
10 Deadlifts, 135/95 lbs
10 Dumbbell Box Step-ups^*, 50/35 lbs
10 AbMat Sit-ups
Run, 200 m

*One DB in EACH hand. Ten total box step ups, five per leg