MONDAY, FEBRUARY 3rd
HAPPY BIRTHDAY HARLEY DELINE
A. RETEST 7.2.19
For time:
400m run
Fran 75/55
400m run
Fran 75/55
400m run
Scale to: 200-300m/ 12/9/6 reps
Goal Time: < 20 minutes
B.
Complete 4 Sets for Quality:
Hollow Body Hold x 20 seconds
Tuck Ups x 15
Pigeon Pose btw sets
TUESDAY, FEBRUARY 4th
A. RETEST 7.1.19
For time:
7 Squat Snatch 185/135
11 Ring Muscle-ups
100 Double-unders (300 SU)
11 Ring Muscle-ups
7 Squat Snatch 185/135
Scale to: 11 Burpee Pull-ups for MUps/ 25-50 DU
Goal Time: <15minutes
B.
Build to as heavy as possible in 3 sets
Mixed Overhead/Farmers Carry x 100ft ea
Complete 15-25 Straight Leg Sit-ups btw sets
WEDNESDAY, FEBRUARY 5th
HAPPY BIRTHDAY JENNIFER DEMONBREUN
A.
5 Rounds for Reps:
1 Minute Max Cal Row
1 Minute Max Walking Lunge
1 Minute Max Cal Ski
1 Minute Max Burpee
1 Minute Max Cal Bike
1 Minute REST
B.
ROMWOD Session
THURSDAY, FEBRUARY 6th
HAPPY BIRTHDAY SARAH BERNUI and JOSH BRINSON
A.
1000m Run or Row
Then...
30-20-10 reps of...
Alternating DB Snatches (50/35lbs)
Wall Ball (20/14lbs)
B.
4-5 Rounds for Quality:
25’ Sled Push (225/135lbs)
10 (5ea) Kneeling Mixed Carry Stand Ups (35/18lbs)
Superman Hold x 30-60 seconds
C.
Foam Roll Quads/ Hip Stretch series
FRIDAY, FEBRUARY 7th
HAPPY BIRTHDAY TESSA SWINEHART
A.
Barbell Cycling (Touch N Go)
Every 2 minutes x 5 Sets:
3-Position Power Clean
3-Position Squat Clean
Barbell load - Build each set, from approx. 55-75% of 1 RM Clean
B.
For 20 minutes, every 4 minutes, complete 1 Round of... (5 Rounds Total)
15/10 Cal Assault Bike
1 Round of DT (135/95lbs)
1 Rope Climb
1 Round of DT = 12 DL + 9 HPC + 6 PJ
Scale to: 10/7 Cals, 9-6-3 reps, 1 RC Prog
Goal Time: <2.5 minutes per interval
SATURDAY, FEBRUARY 8th
COUPLES COMPETITION 9:30-11:30am
A.
4 Rounds for TIme:
200m Run
30 seconds Rest
15 KB Swings AHAP UB
30 seconds Rest
200m Run
30 seconds Rest
10 DB Man Maker AHAP UB
30 seconds Rest
200m Run
30 seconds Rest
15 Push Ups AHAP UB
30 seconds Rest