MONDAY, FEBRUARY 17th
HAPPY BIRTHDAY JACOB OLDHAM, TURNER GAW, and ERIN GUY
A. RETEST 7.22.19
For Time:
1,000 Meter Run
30 Squat Snatches (115/85)
30 Bar Muscle-Ups (Choose 30 Strict Dips or 30 Strict PullUps)
Scale to: 500-800m, Complete 3 sets of 10 Snatch + 10 Dip or Pull, cycling back and forth
Goal Time: ~15min
* end of 2nd hill and back is our 1000m Run
B
Alternating "On the Minute" x 10 (5 Rounds):
Minute 1 - :30s Dumbbell Close-Grip Floor Press
Minute 2 - :30s Glute Bridges
TUESDAY, FEBRUARY 18th
A. RETEST 7.15.19
5 Rounds for time of:
50 ft Handstand Walk (5 Half Around the Box Walks)
5 Squat Cleans 225/155
Scale to: by LOAD, 3 Walk Arounds
Goal Time: 15min or less, 3min per round
B.
Every Minute on the Minute (EMOM) for 12 minutes
Sit Up x 10
Front Plank on Elbows for the remainder of the minute
WEDNESDAY, FEBRUARY 19th
HAPPY BIRTHDAY MATT HUBBARD!
A.
For Time:
21/15 Calorie Row
21/15 Calorie Assault Bike
21/15 Calorie Ski Erg
21/15 Air Runner
3 Minute Plank
15/12 Calorie Row
15/12 Calorie Assault Bike
12/12 Ski Erg
15/12 Air Runner
2 Minute Plank
9 Calorie Assault Bike
9 Calorie Row
9 Calorie Ski Erg
9 Calorie Air Runner
1 Minute Plank
B. ROMWOD Session
THURSDAY, FEBRUARY 20th
HAPPY BIRTHDAY HECTOR CORCINO and JAMIE CARMACK
A.
In 15 minutes, work up to a heavy 1-RM Deadlift for the day
*Build each set, following these reps for 7 sets: 5-5-3-3-2-1-1-1
B.
As many rounds and reps as possible in 12 minutes:
12 Alternating DB Snatch (50/35lbs)
12 Single Arm OH Walking Lunge (split however)
12 Single Arm Thrusters (Right Arm 6 reps/ Left Arm 6 reps)
12 Push-ups
Scale to: by Load/ Farmers carry lunge/ Pushups off box
Rounds Goal:5+
FRIDAY, FEBRUARY 21st
A.
2 Rounds For Time:
200m Sprint
20 Toes to Bar
2 min rest-
400m Sprint
25 Wall Ball (20/14lbs)
2 min rest-
600m Sprint
30 Kettlebell Swings (53/35lbs)
2 min rest-
800m JOG (50%)
35 GHD Sit-ups
Scale to: V-ups/ Russian KBS/ Wt'd Ab Mat Sit-ups
Goal Time: 40 minutes
SATURDAY, FEBRUARY 22nd
A.
3 Rounds for Time:
100 Double Unders
20 Barbell Facing Burpees
10 Power Cleans
Round 1: 185/135
Round 2: 225/155
Round 3: 245/165
Scale to: 50 DU/ 10 Burpee/ by Load
Goal Time: 15-20 minutes