MONDAY, FEBRUARY 10th
A. RETEST 7.16.19
On the 4:00 x 5 Rounds:
9 Box Jump Overs (30"/24")
12 Dumbbell Front Squats (50/35lbs)
15/12 Calorie Assault Bike
Scale to: by load/ht, 12/10cals or 10/7 cals
Goal Time: <3min per round, 1-2min rest
B.
3 Sets for Quality:
8 Tempo Dumbbell Half Kneeling Arnold Presses @ 20X1
8 Tempo Dumbbell Bent Over Row @ 20X1
Max Effort Ring L-Sit Hold (LSit > off boxes)
Hamstring Stretch on Rig btw sets - 1min per
TUESDAY, FEBRUARY 11th
HAPPY BIRTHDAY BRANDON MEWBOURNE
A. RETEST 7.9.19
3 Rounds for Time:
400 m Run
20 Pull-ups
10 Deadlifts 225/155#
Goal Time: < 12minutes
Scale to: 200-300m/ 10-12 Pullups/ by Load
B.
3 Rounds for Quality:
Turkish Sit Up x 8 each arm at moderate weight
Alternating Top Down DB Bench Press x 10 (5 ea) at moderate weight
Sumo Stance Good Morning x 8 at moderate weight
Side Plank x 30-60 sec ea
Foam Roll Lats - 1min per
WEDNESDAY, FEBRUARY 12th
A.
With a Partner, complete 10 Rounds each...
5 Back BOX Squats (225/155lbs) to a 12 inch box
5 D-Ball Over Shoulder (150/100lbs)
*So, you do 5 squats and then 5 D-Balls as fast as you can and then rest
while your partner goes. If you do not have a partner, then document
the time it took you to do a round and rest that amount of time.
Rest 5 Minutes, then complete with partner, sharing reps...
For Time:
100 Front Rack Lunges from the Floor (#135/#95)
100 Hollow Rocks
Scale: by Load/ 6-8 Rounds ea
Goal Time: 20min + 10min
THURSDAY, FEBRUARY 13th
HAPPY BIRTHDAY SEBRINA KELLY
A.
5 Rounds for Time:
20 GHD Sit-ups
10 Strict Handstand Push-ups
20 Double Weighted Box Step Overs (55/35lbs)
Scale to: 20 Weighted Ab May Sit-ups/ 60sec HS Hold/ step overs
Goal Time: < 15minutes
B.
4 Quality Sets:
21 Banded Russian Kettlebell Swings at moderate weight
7 Renegade Rows at moderate weight (pause at bottom and top of push-up)
Lax Ball Horizontal into Rig
FRIDAY, FEBRUARY 14th
HAPPY BIRTHDAY CODI CAINE and DAVID FOWLER
For Time:
3 Rounds of...
30/21 Cal Row
10 Strict Pull-ups
Then:
3 Rounds of...
20/14 Cal Assault Bike
7 Overhead Squats *AHAP, UB
Then:
3 Rounds of...
20 Cal Air Runner (400m Run)
10 Lateral Burpees
Goal Time: <8 minutes ea set
Scale to: banded pull-ups/ by Load/ plate squat
B.
Pigeon Pose + Sleeper Stretch + InnerGroin FR + Double Lax Ball TSpine
SATURDAY, FEBRUARY 15th
HAPPY BIRTHDAY RACHAEL SANTOS and MICHELLE JOHNSON
A. For Time:
5 rounds of strict "Cindy"
100 double under
25 box jump (30/24")
4 rounds of strict "Cindy"
80 double under
20 box jump
3 rounds of strict "Cindy"
60 double under
15 box jump
2 rounds of strict "Cindy"
40 double under
10 box jump
I round of strict "Cindy"
20 double under
5 box jump