Feb 6 - 12

Programming Pursuit & Performance: Feb 6-12th

Monday:

A. Open with Barbell Cycling: 15 reps @ 40K/24K, 10 reps @ 45K/29K, 5 reps @ 50K/35K, Rest where you need to. We want the bar to feel fast and snappy. So if the wt. is too heavy, take it DOWN until it feels fast and snappy. If you can’t move more than the blank bar, with the fast and snappy protocol - that’s ok. Get ALL the reps in that you can with the blank bar!!!

Complex is as follows: TnGDL + TnGHPC + TnGPP (15DL + 15 HPC + 15 PP, REST As Needed) Then move up in weight and move down in reps to the next set.

B. FS @ 30X1– 5,5,5 – Small build ~12 mins (maintain that tempo)

C. TGU – 3r/3L + 150 M Ski Erg AFAP – get that TGU HEAVY as possible. You can increase ea. set, or just start heavy out the gate; Rest 90sec X 4 sets

+

30/30: work/rest X 9 sets

Score is total reps & Cals

* rest 2 min after 3rd set and 6th set.

Row

AD

Line tag

Heavy Rope Skip

Tuesday

A. Open with 15 minutes of Speed Ladder work

B. FT:

1000 M Run/Row Buy IN

+

then….

5 Rounds of the following:

5 x Pullup Complex: 1 Strict DB Wt.’ed Pullup + 2 Strict Pullup + 3 T2B
- 1MOD: 3 Strict Pullups + 30 Plank Plate Jumps
- 2MOD: 3 Jumping Pullup with SLOW negative – Hold Chin over bar for 2 secs, slowly lower for a 5 count. + 30 Plank plate Jump

- 3MOD: Chin hang + slow negative – 10-12 reps total,

30 Heavy Rope Skips

20 Jumping lunge Wall Ball Toss – MOD = regular WB toss

10 Dips – Choose the variation that best suits your ability

+

1000 M Run/Row CASH OUT

Wednesday

Ski, Bike, Run – you will complete 1 set at each modality; 1 set = 3 mins @ hard effort, rest 1 min, 2 min @ hard effort, rest 1 minute; 1 minute @ hard effort, rest 30 sec, 30 sec As Hard As Possible.

- Every set will begin together as a group, coach will call out rest and transition time

- between each monostructural piece everyone will complete:

A. 5 min AMR

10 DB Wt.ed Sit Up 35#/20#

8 DB OH Lunge Steps (4R/4L)

6 DB Seated Arnold Press

B. 4 mins:

1 min AMR: DB FS @ 35#/20#
1 min AMR: DB Renegade Row w/ push-up

1 min AMR: DB PP

1 min AMR: DB Burpee

C. 3 mins AMR:

Heavy ALT. DB Snatch – Heavy as you’re willing to go!

* Score is total REPS completed from A, B, & C

Thursday

A. Open with 15 minutes of KB Complex Work:

1A Swing X 3

1A Swing Clean X 3

1A S2OH X 3

1A Windmill X 3

1A Snatch X 3

1A TGU from standing to seated X 3

Switch sides!

Rest as needed

+
3 sets: [in any order you want]

500/400 m Row

15 OHS @ 50K/29K

300/200 M Ski Erg

20/15 Cal AD

3 GL DB Bear Crawl @ 35#/20#

*rest 90 seconds between rounds

*Score is fastest set of above series

Friday: CF Open Prep

A. DL – Build to something heavy in exactly 12 minutes from blank bar; 3,2,1,1,1,….

B. Press – Build to something heavy in exactly 12 minutes from blank bar; 3,2,1,1,1,…..

+

12.4

12 min AMR:

150 Wall Ball

90 Dubs

30 Ring Muscle Ups

MOD:

5 RFT:

15 WB Toss

100 Single Skips
15 Push Ups w/ HR

1 TH lOop Run
15 Heavy KBS to eye level

Saturday

Partner Workout!!!

30 minAMR:

3K Ski (250Ms/ person then switch)

*While P1 is skiing, P2 is working on GHD Bk Ext. – 200 total and 200 Burpees – slice and dice however you want

*once all of that in completed – Score in remaining time is alternating single Wall Walks

Sunday

5 Rounds

2 min Cal Row
2 min Cal Ski

2 min Cal AD

* 1 min rest b/t rounds

* Score is total cals