Saturday, February 4:
Erica and Pat will be available for nutrition follow-up following the Saturday Team Workout @ 10:00. This will be an informal session to allow you to ask questions, share your experience, etc. Join us if you can.
Saturday, February 4:
Erica and Pat will be available for nutrition follow-up following the Saturday Team Workout @ 10:00. This will be an informal session to allow you to ask questions, share your experience, etc. Join us if you can.
Rest Day
Spend 30 minutes or more outside learning/practicing a new sport OR make up a previous workout.

“Paleo Whiskey”
5 Rounds For Time:
200 Meter Run
20 Pull Ups
200 Meter Run
20 Push Ups
200 Meter Run
20 Sit Ups
200 Meter Run
20 Squats
Rest Day
Schedule at least 30 minutes to take a NAP…yes, nap. Seriously. Then read (ask your friend google) about the benefits of sleep and proper rest for athletic performance OR make up a previous workout.
20 Minutes to:
Learn/Practice Clean and Jerk
OR
Snatch: 1×1 @ 95%, 1×2@80%
Clean and Jerk: 1×1@90%, 2×2 @ 75%
-then-
10 Minute AMRAP:
10 Burpee Pull Ups
15 Deadlifts (185#/135#)
20 Crossovers
NOTE: A “crossover” is 1x crossing/uncrossing arms while jumping rope.
20 Minutes to:
Learn/practice Front & Back Squat
OR
1. Front Squat: work up to a single @ 90%, then 1 set of 2 @ 85%
2. Back Squat: 1 set of 1 @ 95%, then 2×2 @ 85%
-then-
Choose a version:
“In a boat”
21-15-9
Row (Calories)
Jerks (135#/95#)
Box Jumps (24”/20”)
OR
“In a tree”
21-15-9
Chest-to-bar Pull Ups
Jerks (135#/95#)
Box Jumps (24”/20”)
20 Minutes to:
Learn/practice SNATCH
OR
1. Power Snatch: 5 sets of 2 @ 80%, 1 set of 2 @ 70
2. Power Clean and Jerk: 5 sets of 1 @ 82%, 1 set of 2 @ 73%
-then-
5 Rounds for Time:
30 Double-Unders
200 Meter Run
Rest Day
Take 10 minutes to think about your “self-talk” and what language you use to decribe your performances AND/OR make up a previous workout.