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14
Feb

Monday February 15, 2021

MetCon

“The Flintstones” for Time
25 P Snatch (135/95)
25 P Clean & Jerks (135/95)
50 Thrusters (95/65)

Strength

B Squat
10 sets of 2 @ 90% of 1RM
Rest :60-:90 between

11
Feb

Friday February 12, 2021

MetCon

“Edna” for Time (cap 12:00)
3 Rounds
10 OHS (135/95)
50 DUs
Directly into 3 Rounds
10 Thrusters (95/65)
50 DUs

Oly

P Clean to parallel w/:01 pause + Jerk
2 sets (2+2) @ 78% of clean 1RM
2 sets (2+1) @ 81% of clean 1RM

10
Feb

Thursday February 11, 2021

MetCon

ATHLETES CHOICE

“Lucinda” Echo Bike
Warm-up 5:00 easy pace
3x :30 hard pace, :30 easy pace
2:00 recovery pace
2x :10 max effort sprint, :50 easy pace
3:00 recovery pace
3x 3:00 hard pace, 3:00 easy pace
Cool Down 5:00 recovery pace
38:00 total time

OR

“Opal” – Run Intervals
2 Rounds of 6 sets
200m @ fast pace, 200m @ easy pace
***no rest between reps and sets
Rest 5:00 between rounds

9
Feb

Wednesday February 10, 2021

MetCon

“Dorothy” 2 Sets
16/12 Cal Echo Bike
25 GHDSU (30 V-Ups)
16/12 Cal Echo Bike
25 Deadlifts (225/155)
16/12 Cal Echo Bike
25 T2B
Rest 5:00 between

Oly Complex

Hi Hang Muscle Snatch + Drop Snatch + Sotts Press
3 Sets (3+3+3) @ light weight
Rest :60 between sets

8
Feb

Tuesday February 9, 2021

MetCon

“Ethel” Task TABATA
300 Reps for Time following this pattern
:20 C2B Pull-ups, :10 rest
:20 Push-ups, :10 rest
:20 Sit-ups, :10 rest
:20 Air Squats, :10 rest

Rest 5:00

“Ethel” Task Double TABATA
200 Reps for Time following this pattern
:40 Strict Pull-ups, :20 rest
:40 Double DB Bench Press, :20 rest
:40 T2B, :20 rest
:40 Wall Balls (20/14), :20 rest

7
Feb

Monday February 8, 2021

MetCon

“Gretel Ingrid” 10 RFT
3 P Snatch (135/95)
3 Burpees over the Bar
3 Clean & Jerk (135/95)
3 Burpees over the Bar

Back Squat

5x 3 @ 80% of 1RM
Rest :60-:90 between sets

4
Feb

Friday February 5, 2021

Strength/Oly

Hang Clean + Clean + Jerk
5x on the 2:00s
2 Sets (2+1+1) @ 73% of 1RM Clean
3 Sets (1+1+1) @ 78% of 1RM Clean

MetCon

“Daffy Duck” for Time
21-15-9
OHS (115/80)
C2B Pull-Ups

Rest 5:00

45 OHS (115/80)
45 C2B Pull-Ups

3
Feb

Thursday February 4, 2021

Accessories

4 Rounds for quality
5 High Box Jumps
10 Light Single Leg RDLs
15 Banded Hip Bridges

MetCon

“Elmer Fudd” 6 Rounds
AMRAP 2
16/12 Cal Echo Bike
In time remaining,
Max distance Farmer Carry (100s/70s)
Rest 1:00 between rounds