20/02 – Tear Off The Roof
February 20, 202422/02 – Flight Simulator
February 22, 2024WARM-UP
Banded Glutes
-into- 3 sets:
• 6 Alternating Hang Dumbbell Clean and Jerks (Total – Practice transition – build across)
• 5 Up Downs to Seal Pose
• 5 Knees to Elbows
• 5 Back Squats (empty bar- build across sets)
STRENGTH
10 sets of 3 Back Squats @67.5% of Heavy Single (Week 1)
• Complete a set Every Minute
GYMNASTICS: TOES TO BAR
We’re going to take 8-10 minutes to practice Toes to Bar and work on efficiency as we prepare for the workout ahead.
• Cue 1: Begin right under the rig with a jump
• Cue 2: Get a “meaty palm grip” for better control
• Cue 3: Tension in shoulders and upper back and pulling rig DOWN is key
• Cue 4: Get heels back and down fast to start the next rep.
WORKOUT PREP
2 sets:
• 4 Alternating Hang Dumbbell Clean and Jerk (build in weight)
• 2 Burpee Over Dumbbell
• 4 Toes to Bar
“COUNT ‘EM”
FIRE
16 min AMRAP:
• 14 Alternating Hang Dumbbell Clean and Jerk (22.5/15)
• 12 Burpee Over Dumbbell
• 10 Toes to Bar
WATER
• 12 Alternating Hang Dumbbell Clean and Jerk
• 10 Burpee Over Dumbbell
• 8 Toes to Bar
• 15/10kg
EARTH
• 10 Alternating Hang Dumbbell Clean and Push Press (light)
• 8 Up Downs
• 6 Hanging Knee Raises
• Own weight
