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FRIDAY FEBRUARY 23, 2024

STRENGTH / FOUNDATION

12:00:

2 SUMO DEADLIFT

WOD

3 ROUNDS, 16:00 CAP:

(RX+ 1 ROPE CLIMB)

20 MB STEPUP OVERS 50/30, 24/20”

(RX+ 1 ROPE CLIMB)

500M ROW / MOD: 400M RUN OR 1000M BIKE

COOL DOWN

THURSDAY FEBRUARY 22, 2024

STRENGTH / FOUNDATION

12:00:

4 FRONT SQUAT

WOD

AMRAP 8:00:

2 DEFICIT PUSHUPS (RX+ STRICT HSPU)

6 DB CLEANS 50s/35s

*ADD 2 PUSHUPS EVERY ROUND

AFTERMATH

TABATA X16

COOL DOWN

WEDNESDAY FEBRUARY 21, 2024

STRENGTH / FOUNDATION

12:00:

3 DB FLOOR PRESS

3 STRICT PULLUP

WOD

3 ROUNDS, 12:00 CAP:

15 POWER SNATCHES 75/55

15 PULLUPS

15 BACK SQUATS

AFTERMATH

1000M RUN-SKI

2000M B.ERG

2500M ECHO-AB

COOL DOWN

MONDAY FEBRUARY 19, 2024

 

*NO 530AM CLASS

 

STRENGTH / FOUNDATION

12:00:

5 SA PRESS L/R

5 SA ROW L/R

10 PULLAPART

WOD

AMRAP 16:00:

*CALS

12 SA HANG CLEAN AND JERKS 50/35

12 SA OHL

*CAL LIST

15/12 ROW

12/9 B.ERG-SKI-AB

12 RUNNER

10/7 ECHO

COOL DOWN

SATURDAY FEBRUARY 17, 2024

STRENGTH / FOUNDATION

12:00:

(3-4 SETS)

10 DB CURL

8 DB SQUAT

6 DB PRESS

4 DB DEADLIFT

2 RENEGADE ROW (2PU)

BUDDY WOD

AMRAP 16:00:

100 SINGLE UNDERS

40 MOUNTAIN CLIMBERS

30 SITUPS

20 MB G2OH 50/30

10 MB SQUATS

COOL DOWN

FRIDAY FEBRUARY 16, 2024

STRENGTH / FOUNDATION

12:00:

(3-4 SETS)

3 ARM BAR L/R

10 SCORPION

COBRA STRETCH

DOWN DOG

15 SCAP PUSHUP

5 BIRDDOG L/R

5 CAT-COW

WOD

AMRAP 10:00:

20 THUSTERS 45/35

15 SQUAT THRUSTS

10 RING ROWS

AFTERMATH

TABATA X12

COOL DOWN

THURSDAY FEBRUARY 15, 2024

STRENGTH / FOUNDATION

12:00:

6 BACK RACK REVERSE LUNGE

WOD

16:00 CAP:

18-15-12

HANG POWER CLEANS 135/95

BOX JUMPS 24/20”

THEN, 15-12-9

HAND RELEASE PUSHUPS

BOX JUMPS

THEN, 12-9-6

POWER CLEANS

BOX JUMPS

COOL DOWN

TUESDAY FEBRUARY 13, 2024

 

*Tuesday’s gym schedule/potential cancellations, TBD.

STRENGTH / FOUNDATION

12:00:

5 BACK SQUAT

WOD

AMRAP 15:00:

20 WALL BALL 20/14, 10/9’

15 SWINGS 53/35

10 PRESSES 115/75

COOL DOWN

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