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24
Feb

Thursday 2/25

Skill Work:

Double-Under Skills – Week 2 of 2

Workout:

4 rounds not for time:
12 DB Floor Press (1 full second pause at each lockout)
9 Single-Arm DB Bent-Over Row per arm
6 SLOW Strict Hanging Toes to Bar/Knee Raises
3 Wall Climbs

17
Feb

Thursday 2/18

Skill Work:

Double-Under Skills – Week 1 of 2

Workout:

4 rounds not for time:
15 Banded Good mornings
1 Minute Plank
10 Superman PVC Prone Pass-Throughs

AND

Accumulate 8 total minutes of time on the Echo Bike

15
Feb

Tuesday 2/16

Strength:

Every 2:00

1-10 Back Squat

Start at 90% and decrease to 45%

Workout:

For time / reps:
•10 dumbbell snatches
•15 burpee box jump-overs
•20 dumbbell snatches
•15 burpee box jump-overs
•30 dumbbell snatches
•15 burpee box jump-overs
•40 dumbbell snatches
•15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box

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