PWO2 Day 26

Last day of PWO2

AMRAP 20 mins

KB Clean & Press R: 1, 2, 3, 4, 5… KB Clean & Press L: 1, 2, 3, 4, 5…

PWO2 Day 25

AFAP 3 rounds

20 KB Fig8 Side Lunges (10 to each side) 10 Diamond Pushups 10 Tuck Jumps 5 HK2E Superman (10-sec hold)

PWO2 Day 24

AFAP 5 rounds Reps vary.

Pullups: 5 each round KB Swings: 25, 20, 15, 10, 5

PWO2 Day 23

AFAP 10 rounds

10 Situps 10 KB Deadlift 10 Fig8 (20 handoffs per round)

PWO2 Day 22

AFAP 4 rounds Reps vary.

10 KB Lunges (alternating LRLR, 5 each per rd) KB Standing Overhead Press R: 3, 6, 9, 12 KB Standing Overhead Press L: 3, 6, 9, 12

PWO2 Day 21

AFAP 2 rounds

25 Inverted Rows 25 Pushups 25 Squat Jumps Side Plank R (25-sec hold) Side Plank L (25-sec hold) 25 Mountain Climbers

NO weight work out: 02/09

FARLICK training again

11 rounds of

sprint 100 meters

walk 100 meters

PWO2 Day 20

AFAP 7 rounds

6 Dive Bombers 12 KB Front Squat 18 KB Fig8 to Hold (9 “holds’ each side)

PWO2 Day 19

AFAP 8 rounds

8 KB Clean & Press R 8 KB Clean & Press L 8 Pullups

no weight work out: 02/08

Tabata intervals ( one minute of work with immediate transition to next exercise for another minute, and then to the next until the four exercises are completed)

Complete three rounds with a one minute break between rounds.

Tuck jumps

push ups

sit ups

squats

No weight work out: 02/07

AMRAP

10 minutes

TGU right 1,2,3,4....
TGU left 1,2,3,4...

Complete one right side, then one left, two right, two left, three right, etc.... for 10 minutes

(1-31)

PWO2 Day 18

AMRAP 20 mins

KB Swings: 10 each round Burpees: 1, 2, 3, 4, 5….

No weight work out: 02/06

AFAP

10 rounds of:

10 braod jumps ( get as far as you can go)
10 lunges
10 knees to elbows (knees to elbow is the perfect world, get those knees up as high as you can and control the swing)

PWO2 Day 17

AFAP 12 rounds

Superman (10-sec hold) 10 Seated Knee Tucks 20 KB Fig 8 (40 total handoffs each rd)

No weight work out: 02/05

AFAP

4 rounds of:

30 lunges
40 leg raises
5 TGU right
5 TGU left

PWO2 Day 16

AFAP 10 rounds Reps vary.

KB Deadlift: 20, 18, 16, 14, 12, 10, 8, 6, 4, 2 Pushups: 2, 4, 6, 8, 10, 12, 14, 16, 18, 20

No weight work out: 02/04

AFAP

2 rounds of:

75 lunges
50 leg raises

No weight work out: 02/03

AFAP

5 Rounds of:

20 Squats
10 pull ups (pullup, jumping pull ups, assisted pullups; what ever you need to get the chin over that bar!)

PWO2 Day 15

AMRAP 20 mins

5 Dive Bombers 10 KB Swings 15 Air Squats

No weight work out: 02/02

AFAP

Two Rounds of:

50 Jumps (Minimally a 12" step)
30 sit ups ( knees bent, you can utilized your arms if needed. Do not pull on your neck)