February 19th - 24th, 2024
MONDAY February 19th, 2024
Warm up!
President’s Day!
Open Gym Only 8-10am
TUESDAY February 20th, 2024
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
8 air squats
8 PVC pass throughs
8 PVC snatch grip deadlifts
8 PVC Overhead squat
8 Bench dips
Then: 1:00 scorpion stretch each side
STRENGTH: 15 minutes to develop a 2 rep. QUALITY Power Snatch + Overhead Squat (FEB. 9th)
METABOLIC CONDITIONING :
Amanda
9-7-5 reps for time of:
Ring muscle-ups or pull-ups and ring dips
Squat snatches or Power snatch and Overhead squat (135/95)
WEDNESDAY “Monster Mash-Up” February 21st, 2024
Warm up!
2:00 row/bike/ski
1 Round
:30 single under jumps
5/5 World’s greatest stretch
10 Air squats
10 Hips down push ups
10 Hollow rocks
10 Arch/hollow swings
METABOLIC CONDITIONING :
AMRAP 7 minutes of:
30 Double-unders
10 Handstand Push-ups (DB strict shoulder presses)
AMRAP 7 minutes of:
14 cal. Row
14 Burpee over rower
14 single arm alternating KB swings (53/35)
AMRAP 7 minutes of:
7 Deadlifts, 315/205
7 Toes-to-bar
*Rest 4 minutes between workouts
TEAM THURSDAY February 22nd, 2024
Warm up!
2:00 bike/row/ski
2 Rounds for quality
8 Bootstrappers
8 PVC pass throughs
8 Hips down push ups
8 Hollow rocks
8 Scap only pull ups
SKILL : 15:00 Rope Climbing!
TEAM METABOLIC CONDITIONING :
Deck of Cards - Partner Versions (Thanks, Garth!)
20 min AMRAP
Hearts – Push-ups
Spades – Sit-ups
Diamonds – Toes to bar/Knees to Elbows
Clubs – Air squats
Joker - Both partners do 10 burpees!
*Face cards (Jacks, Queens, Kings)- 10 reps
*Aces- 11 reps
Each team will start the workout with a deck of cards. At 3,2,1, Go, the first team member will flip over the top card and complete the reps and the movement dictated by the suit and number on the card. For example, if team member 1 flips over a 10 of Diamonds, then they would complete 10 reps of knees to elbows. Team member 2 must wait until their partner has completed all of the reps on that card before they can flip over the next card. This alternating rotation will continue until the 30 minutes are up. If you make it all the way through the deck, simply re-shuffle the deck and keep going.
If a Joker card is flipped over, both partners must do 10 burpees. The team member who flipped over the Joker card must flip over another card until they get a card from one of the 4 suits.
FRIDAY February 23rd, 2023
Warm up!
2:00 run/bike/row
2 Rounds for quality
4 Inch worms with seal and down dog
8 bootstrappers
8 banded presses
8 PVC Sumo stance good mornings
1:00 banded trap stretch
STRENGTH : 15 minutes to establish a 3 rep. Sumo Deadlift (Feb. 2nd)
METABOLIC CONDITIONING :
For time:
40/50-calorie row
21 push jerks
40/50-calorie row
15 push jerks
40/50-calorie row
9 push jerks
♀ 95/125/155 lb
♂ 135/185/225 lb
SATURDAY February 24th, 2024
OPEN GYM 0800 - 1000