MONDAY, FEBRUARY 4th
A. 12:00-27:00
Back Squat 5 x 5 @ 75%
Active Rest btw sets: Open Books x 5 ea side
B. 35:00-50:00
Complete as many reps as possible in 15 minutes:
200 Meter Run
15/10 Calorie Row
15 Slam Ball (50/30lbs)
Goal: 5+ rounds
Scale to: 10/7 cals, 10 slam balls
C. 55:00-post class
3 x 10-20 GHD Sit-ups
Lax Ball Horizontal into Rig
TUESDAY, FEBRUARY 5th
A. 12:00-27:00
Sumo Deadlift 5 x 5 @ 75%
Active Rest btw sets: Thoracic Reach Backs x 10 reps each side
B. 35:00-47:00
Every 6 minutes, for 12 minutes (2 sets) for times:
20/15 Calories of Assault Bike
15 Deadlifts (225/155 lbs)
15 Chest to Bar Pull-ups
400m Run
Goal Time: 4-4.5min
Scale to: 15/10 cals, 10 dl, 10 pullups, 200m run
C. 50:00-60:00
For 10 minutes, work through the following movements at a steady pace:
KB Mixed Carry Down N Back x2
Straight Leg Sit-ups x 15-25 reps
Kneeling Mini Band Trunk Rotations x 10 ea side
WEDNESDAY, FEBRUARY 6th
A. 12:00-27:00
Push Jerk 5 x 5 @ 75%
Active Rest btw sets: Banded Glute Bridge x 10 reps ea side (band around knees)
B. 35:00-49:00
Partners alternate whole rounds to complete as many rounds and reps as possible in 14 minutes of:
7 Hang Squat Cleans (135/95 lbs)
7 Shoulder to Overhead (135/95 lbs)
7 Box Jumps (30″/24″)
Goal: 9-14 rounds, 1-1.5min intervals
Scale to: by LOAD, then to 5 reps
C. 50:00-post class
3 sets of: 1min Weighted Plank + 30sec Side Plank ea
Lax Ball Arch/ Foam Roll Calves
THURSDAY, FEBRUARY 7th
A. 08:00-20:00
In 12 minutes, complete 3-4 Rounds:
Single Arm Plank 15-20 seconds/side
Single Arm Dumbbell Z Press ×8/side
Tempo Inverted Ring Rows x5 (31X1)
B. 30:00-45:00
3 Rounds for Time:
100ft Farmer’s Carry (100lb/70lb)
5 Wall Walks
100 Double Under (300 SU)
Goal: ~ 10minutes
Scale to: by Load, 1/2 Wall Walks or Walking Planks, 50 DU
B. 50:00-post class
3 sets
10 Hollow Rocks + 10 V-ups + 10sec Hollow Body Hold
Back Rack Rev Lunge x 20 reps (115/75lbs)
Banded Lat distraction 1-2min
FRIDAY, FEBRUARY 8th
For Time, in teams of 4
"TREVOR"
300 Pull-ups
400 Push-ups
500 Sit-ups
600 Squats
* 2 people can work at same time
SATURDAY, FEBRUARY 9th
5 Rounds, On the 4:00:
30 Walking Lunges
30 Kettlebell Swings (53/35lbs)
10 Lateral Burpees over 24/18" Hurdle
Goal Time: 3min per int
Scale to: 20 lunge, 20 kbs, 5 burp