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week of 2/22

February 22, 2021 by powerhouse

Monday

Back Squat

3 x 5 Reps

(all sets between 75-80%)

—

For Time:

40/30 Cal. Bike

Directly Into…

27-21-15-9:

American Kettlebell Swings (53/35)

Pull-ups

Thrusters (75/55)

 

Tuesday

For Time:

50 Burpee Box Jump Overs (24″/20″)

—

AMRAP 13mins:

600/500 Meter Row

9 Deadlifts (275/185)

12 Single DB Burpee Box Step-Over

(24/20)(50/35)

 

Wednesday

AMRAP 3mins:

3 Power Cleans (135/95)

3 Front Squats (135/95)

3 Push Jerks (135/95)

*Rest 3 Minutes

AMRAP 3mins:

3 Power Cleans (155/105)

3 Front Squats (155/105)

3 Push Jerks (155/105)

*Rest 3 Minutes

AMRAP 3mins:

3 Power Cleans (185/135)

3 Front Squats (185/135)

3 Push Jerks (185/135)

 

… at 20 min…

 

7 Mins to Build to a Heavy Complex:

1 Power Clean

3 Front Squats

1 Shoulder to Overhead

 

Thursday

3 sets:

15 Double DB Romanian Deadlifts

20 DB Front Rack Reverse Lunges

30 Sit-ups

—

10 Rounds For Time [30 Minute Cap]:

10 DB Renegade Rows (50’s/35’s)

30 Double Unders

0.25 mile Bike

 

Friday

On the Minute x 10:

1 Snatch Deadlift

1 Hang High Pull

1 Hang Power Snatch

1 Power Snatch

1 Overhead Squat

—

AMRAP 9:

3 Squat Snatches (95/65)

3 Toes to Bar

6 Squat Snatches (95/65)

6 Toes to Bar

9 Squat Snatches (95/65)

9 Toes to Bar

…

Add 3 Reps Per Round

 

Saturday

“Mamba &Gigi”

AMRAP 18min:

5 Muscle Ups

8 Power Cleans (185/125)

24 Box Jumps (30/24)

13 Burpees

 

Sunday

EMOM x 40 (5 Rounds):

Minutes 1-2: Row or Bike Meters

Minute 3: Strict Press (45/35)

Minute 4: Back Rack Reverse Lunges (45/35)

Minute 5-6: Row or Bike Meters

Minute 7: Side Plank (Right)

Minute 8: Side Plank (Left)

Filed Under: WOD

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Highland Park

617 S Snelling Ave
St. Paul, MN 55116

651-699-4864
info@tphmn.com

St. Louis Park

7319 W Lake St
St Louis Park, MN 55426

651-699-4864
info@tphmn.com

Woodbury

4123 Radio Drive
Woodbury, MN 55129

651-699-4864
info@tphmn.com

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