Friday March 1st

 

 TURKISH GET-UP PRACTICE

 

EMOM(EVERY MINUTE ON THE MINUTE) FOR 10 MINUTES

 EVEN MINUTES- 50 METER SPRINT followed by PULLUPS

ODD MINUTES-50 METER SPRINT followed by PUSH UPS

 YOUR SCORE IS THE TOTAL NUMBER OF PULL UPS AND PUSH UPS COMPLETED

 

 



Thursday Feb 28

 

Hang Power Clean

EMOM for 8 minutes

3.3.3.2.2.2.1.1

(FAILED REPS COUNT)

 

followed by:

 

"SPICE WORLD"

10 Minute AMRAP

10 KB SNATCH (53/35)

10 ABMAT SIT UPS

 

Wednesday Feb 27

 

"Death by Tire Flip"

1st minute flip tire once

2nd minute flip tire twice

3rd minute flip tire 3 times...

CONTINUE IN THIS FASHION UNTIL FAILURE

REST THEN REPEAT

 

 

Fundamentals class continues on schedule...

Deadlift, Med Ball basics, KB basics, 

Tuesday Feb 26

 

"Blarfy"

2 minutes Max effort BURPEES

1 Minute rest

75 Wall Balls for time

1 Minute rest

400 METER RUN FOR TIME

1 Minute rest

2 minutes Max effort BURPEES

 

*FUNDAMENTALS*

SHOULDER PRESS

PUSH PRESS

PUSH JERK

Fundamentals WOD- SP,PP,PJ

 

 



Monday Feb 25

HAPPY BIRTHDAY JENNY!

FUNDAMENTALS

OF 

THE

AIR/BODY SQUAT 

FRONT SQUAT 

 BACK SQUAT 

OVERHEAD SQUAT

FUNDAMENTALS WOD

The workout will involve squatting with light weight with the main focus on form.

WOD FOR ADVANCED: (NON FUNDAMENTALS)

3 Rounds 

1 minute max effort rope climbs

*2 minute rest between rounds

HIP MOBILITY WORK

"POOSKI"

15 Minute AMRAP

10 Front Squats (135/85)

30 Double Unders

5 OHS (135/85)

30 Double Unders

SUNDAY FEB 24

DAY OF REST

Saturday Feb 23

50 burpees for time

FRIDAY FEBRUARY 22

"Biscuit Brains"

5 Rounds

10 Handstand Pushups

20 Back Squats (175/115)

***NO RACKS=GROUND TO OVERHEAD***

DROPPING THE BAR WILL RESULT IN 3 BURPEE PENALTY!

 



Thursday FEB 21

 

"SNAKE IN MY BOOT"

 

100 METER BEAR CRAWL

10 DEADLIFTS (225/155)

100 DOUBLE UNDERS

10 DEADLIFTS

400 METER RUN

10 DEADLIFTS

200 METER KB FARMERS CARRY (53/35)*each arm*

10 DEADLIFTS

 

FOLLOWED BY:

COOL DOWN/MIDLINE REHAB

 

Wednesday Feb. 20

 

STRENGTH

 

FRONT SQUATS

3 Sets of 5 reps

 

"Kirbs"

12 MIN AMRAP

12 Hang Power Cleans (155/105)

12 Wall balls

12 Sit-ups

50 Meter Sprint

 

Happy Birthday Kirby!

 

TUESDAY FEBRUARY 19

 

OVERHEAD SQUAT WORK
Followed by:

"Hakuna Tabata"

 

BOX JUMPS (24/18)

 

CHEST TO RING PULL UPS

 

CHEST TAP PUSH UPS

 

SLAM BALLS

 

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest. There is no rest between exercises.

 



Monday February 18

20-15-10
Thrusters (95/65)
& Burpees