Week of March 14th, 2021

Sunday March 14th:

REST

Monday March 15th:

1 . 10 Rounds:

5 GHD to Straight w/ 15lb to Press

5 Back Extensions

5 Strict Pull ups

2 . 5 Rounds:

20 Air Squats

10 Sit ups

10 Push ups

Tuesday March 16th:

12 Rounds:

1 Power Clean @ 125

2 Bar Muscle ups

4 Box Jump @ 24″

8 Pull ups

Wednesday March 17th:

1 . 16, 8, 4, 2, 2, 4, 8, 16 HSPU

8, 4, 2, 1, 1, 2, 4, 8 Hang Clean @ 85

2 . 10 Rounds:

5 Toes to Bar

10 Double Unders

Thursday March 18th:

15 Rounds:

1 Rope Climb

2 Power Snatch @ 85

6 Bar Facing Burpees

Friday March 19th:

12 Rounds:

2 Power Clean and Push Jerk @ 95

4 Pistols Per Leg

6 Pull ups

12 GHD to Straight

Saturday March 20th:

REST

Week of March 7th, 2021

Sunday March 7th:

REST

Monday March 8th:

10, 8, 6, 4, 2 Back Squat @ 95

20, 16, 12, 8, 4 Pull ups

40, 32, 24, 16, 8 Double Unders

10, 8, 6, 4, 2 Power Clean @ 95

20, 16, 12, 8, 4 Burpees

40, 32, 24, 16, 8 Lunges (per leg)

5, 4, 3, 2, 1 Cluster @ 95

10, 8, 6, 4, 2 Strict HSPU

20, 16, 12, 8, 4 Toes- to -bar

Tuesday March 9th:

30 Rounds:

1 Power Snatch @ 85lbs

2 Box Jump Over @ 30″

1 Ring muscle up (first 15 Rounds) / 2 Bar Muscle ups (second 15 Rounds)

2 Box Jump Overs @ 30″

Wednesday March 10th:

REST

Thursday March 11th:

3 Rounds:

5 Power Clean and Jerks @ 95

5 Kipping HSPU @ 2-10s

5 Burpee Pull ups

3 Rounds:

4 Power Clean and Jerks @ 105

4 Kipping HSPU @ 3-10s

4 Burpee Pull ups

3 Rounds:

3 Power Clean and Jerks @ 115

3 Kipping HSPU @ 4-10s

3 Rounds:

2 Power Clean and Jerks @ 125

2 Kipping HSPU @ 5-10s

2 Burpee Pull ups

3 Rounds:

1 Power Clean and Jerk @ 135

Stopped- failed HSPU @ 6-10s

Friday March 12th:

REST

Saturday March 13th:

Open Workout 21.1

Failed on the 15th Wall Climb at time

Sunday March 13th:

REST

Week of February 28th, 2021

Sunday February 28th:

REST

Monday March 1st:

10, 8, 6, 4, 2

Back Squat @ 95

Strict Pull up

20, 16, 12, 8, 4, 2

Pistol Per Leg

Pull up

Tuesday March 2nd:

REST

Wednesday March 3rd:

20 Rounds:

2 Power Clean @ 115

2 Kipping HSPU @ 25s2-10s

2 Box Jump Overs @ 30″

Thursday March 4th:

REST

Friday March 5th:

REST

Saturday March 6th:

5 Rounds:

10 Calorie Row

15 GHD to Straight w/ 15lb plate to press

20 Air Squats

Week of February 21st, 2021

Sunday February 21st:

REST

Monday February 22nd:

10, 8, 6, 4, 2 Back Squat @ 105

20, 16, 12, 8, 4 GHD to Straight

5, 4, 3, 2, 1 Front Squat

10, 8, 6, 4, 2 Toes to Bar

Tuesday February 23rd:

REST

Wednesday February 24th:

5 Rounds:

2 Power Snatch @ 85

10 Box Jump Overs @ 20″

20 Sit ups

5 Rounds:

2 Full Clean @ 105

8 Box Jump Overs @ 24″

4 Bar Muscle ups

5 Rounds:

1 Power Clean @ 125

6 Box Jump Overs @ 30″

12 Pull ups

Thursday February 25th:

20, 18, 16, 14, 12, 10, 8, 6, 4, 2

Burpees

Toes to Bar ( 20, 18, 12, 10, 4, 2)

GHD to Straight (16, 14, 8, 6)

Friday February 26th:

REST

Saturday February 27th:

REST

Week of February 14th, 2021

Sunday February 14th:

REST

Monday February 15th:

10 Rounds:

3 Back squats @ 105

6 Pull ups

12 Sit ups

Tuesday February 16th:

10 Rounds:

1 Strict HSPU

2 Strict Pull ups

10 Air Squats

10 Rounds:

4 Kipping HSPU

6 Pull ups

12 Pistols (6 Per leg)

Wednesday February 17th:

10 to 1

Bench @ 25lbs (1 arm moving/ 1 arm static)

Toes-to-Bar

Push ups

Back Extension

Thursday February 18th:

Workout w/ Leeloo:

  1. 5-1 I-go-you-go

Power Clean @ 95

Box Jump Over @ 20″

Bar Muscle up

2. 10, 8, 6, 4, 2:

Plank up-down

Sit up

Friday February 19th:

REST

Saturday February 20th:

REST

Week of February 7th, 2021

Sunday February 7th

REST

Monday February 8th

10, 20, 30 Bench (75, 55, 35)

20, 40, 60 Lunges Per Leg

20, 40, 60 Sit ups with legs straight

Tuesday February 9th

REST

Wednesday February 10th

1-10 Kipping HSPU @ 45s

10-1 Power Cleans @ 105

1-10 Butterfly Pull ups

Thursday February 11th

20, 40, 60

Burpees

Air Squats

Push Press @ 35

GHD to straight

Friday February 12th

REST

Saturday February 13th

Sunday February 14th

REST

Week of January 24th, 2020

Saturday January 23rd

(Have not timed my workouts in forever.)

16 Rounds:

2 Bar Muscle ups

4 Pistols Per Leg

6 Butterfly Pull ups

8 Box Jump Overs @ 24″

Sunday January 24th

REST

Monday January 25th

10 Rounds:

1 Power Snatch @ 85lbs

3 Strict Pull ups

3 Strict HSPU

10 Air Squats

Tuesday January 26th

Every Minute on the Minute for 12 Minutes:

1 Power Clean @ 105

2 Bar Muscle ups

3 Burpees over the bar

Thursday January 28th

2, 4, 6, 8, 10 Cleans

4, 8, 12, 16, 20 Lunges

8, 16, 24, 32, 40 Sit ups

16, 32, 48, 64, 80 Double Unders

Natasha’s Workouts Week of August 5th

Monday August 5th:

REST

Tuesday August 6th:

REST

Wednesday July 7th:

For Time: (19:47)

5 Rope Climbs (Legless to 12FT, Regular to top)

50 Walking Lunges @ 25lb plate OH

4 Rope Climbs (Legless to 12FT, Regular to top)

40 Hang Power Cleans @ 65

3 Rope Climbs (Legless to 12FT, Regular to top)

30 Wallballs @ 14lb

2 Rope Climbs (Legless to 12FT, Regular to top)

20 HSPU Strict

1 Rope Climbs (Legless to 12FT, Regular to top)

10 Front Squats @ 65

Thursday August 8th:

5 Rounds for Time: (15:13)

10 Calorie Row

15 Pull ups

10 Burpees

20 Double Unders

Friday August 9th:

16 Minute AMRAP: (7 + 8 Bench)

Bench

1 Muscle up + Dips

Pistols Per Leg

Toes-to-Bar

*Increase by 1 rep each round

Saturday August 10th:

REST

Sunday August 11th:

REST