19/02 – Brandon Lake
February 19, 202421/02 – Count Em
February 21, 2024WARM-UP
5 Sets of Rowling (1 Burpee penalty for every meter over or under 100m (5 burpee limit))
-into- 3 sets (10:00 time cap):
• 4 Walking Lunge Steps + Torse Twist (each side)
• 5 Clean Grip Deadlifts
• 5 Muscle Cleans + Shoulder Press
• 5 Hang Power Cleans + Push Press
• 5 Power Clean and Push Jerks
STRENGTH
Every Minute (10:00)
5 Power Clean and Push Jerks (+7kg total from Wk1)
• Use lightweight that can be cycled smoothly for 5 Touch and Go reps
WORKOUT PREP
1 set:
2 Shuttle Runs (7.5+7.5m)
5 Air Squat
3m Handstand Walk
“TEAR OFF THE ROOF”
FIRE
5 Rounds for time (16min cap):
• 10 Shuttle Runs (7.5+7.5m)
• 25 Air Squats
• 7.5 Handstand Walk (Or 2 Wall Walks)
WATER
• 3m HS Walk
EARTH
• 8 Shuttle Runs
• 7.5m Bear Crawl
