Workouts – Week of Feb 19th

Douglas Esposito Coach's Corner, WOD

Sunday – Feb 19

PR 3@65, 70, 75, 2@80, 85, 90, 95%

A+B Partner Workout, 8 RFT:
A) 10 DBSN
B) 250m Row

3X12
Uni Lateral Leg Extensions
Bilateral Leg Press
BB Shrugs

Monday – Feb 20

DL 3@65, 70, 75, 2@80, 85, 90, 95%

For time:
21 Burpees
1:00 Rest
10 FRSQ @60%
14 Burpees
2:00 Rest
10 FRSQ @65%
14 Burpees
3:00 Rest
10 FRSQ @70%
21 Burpees

3X12
Banded Flyes
Side Cable Raises

Tuesday – Feb 21

BKSQ 3@65, 70, 75, 2@80, 85, 90, 95%

21 Pull Ups
1:00 Rest
10 BN @60%
14 Pull Ups
2:00 Rest
10 BN @65%
14 Pull Ups
3:00 Rest
10 BN @70%
21 Pull Ups

RDLs 4X8

3X12
Side Cable Lowers (supinated grip)
Front DB Raises

Wednesday – Feb 22

CNJK 7X2 @55, 60, 65, 70, 75, 80, 85%

6 RFT:
10 HSPU
35 DU

3X12
DB Curls
Rope OH Cable Triceps Extensions
Banded Wrist curls and extensions

Thursday – Feb 23

Most of you planning on hitting it really hard for the open tomorrow should take today off.

SN 7X2 @55, 60, 65, 70, 75, 80, 85%

PR 3X10 @60, 65, 70%

Weighted Pull Up 6X3 to a 3RM

Weighted Dip 6X3 to a 3RM

3X12
Seated Unilateral Leg Curls
Reverse Hyper Extension

Friday – Feb 24

Open Workout 17.1

Saturday – Feb 25

Make up SN and PR from Thursday

BN 3@65, 70, 75, 2@80, 85, 90, 95%

15 minutes: Every other 90 seconds on the 90 second interval
A) 17 KBS (70/55#)
B) 17 OH DB Lunge (total – not each leg) keep it light and safe – nothing over 50/35#

3X12
Front Banded Pull Downs
Rev Cable Flyes