Wednesday, February 21st

A.

SKILLWORK: 

12 Minute EMOM ( 4 Rounds)

Station 1: 40 Second Plank Hold

Station 2: 5-10 Toes to Bar

Station 3: One length Handstand Walk/ 8 Handstand Push-Ups 

B. 

METCON:

5 Minute AMRAP:

Buy In: 75 Double Unders

12 Front Squats (95/65)

4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

5 Minute AMRAP:

Buy In: 75 Double Unders

8 Front Squats (115/80)

4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

5 Minute AMRAP:

Buy In: 75 Double Unders

4 Front Squats (135/95)

4 Burpee Box Jump Overs (24/20)

Working 5 minute intervals today that all begin with a 75 Double Under Buy In. The Buy In only happens once, and in the remaining time athletes will complete as many rounds and reps as possible of front squats and burpee box jump overs. The front squat weights should be something that athletes can clean from the ground and perform unbroken every time they pick up the barbell. With a short window, using a lighter weight if on the fence will get athletes a better workout as they get more work done. All sections will be scored separately. Stagger athletes on opposite intervals if short on equipment/space.

The double unders are exactly what they are listed as. A buy in. They do not count towards the score, rather they are a prerequisite to getting to the scored portion of the workout. After the jump rope is finished, the workout comes down to the front squats. With a small number of burpee box jumps, much of the time will be spent on the barbell, so moving at a pace on the four reps that allows athletes to hold onto the bar for all the reps will allow them to get the most possible work done. The 5 minutes of recovery allows athletes to push the pace a little harder within their work intervals.