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
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
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
STRENGTH / FOUNDATION
20X:30:
1 POWER CLEAN
WOD
20:00 CAP:
75-60-45-30-15 DUBS / MOD: SINGLES +20
25-20-15-10-5 BURPEES
50-40-30-20-10 SITUPS
COOL DOWN
*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
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
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
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
STRENGTH / FOUNDATION
12:00:
4 BENCH PRESS
WOD
10 ROUNDS, 20:00 CAP:
6 SA DEVILS PRESS 50/35
8 T2B
12/10 CALS *12 RUN
COOL DOWN
*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
STRENGTH / FOUNDATION
15X:40:
1 SNATCH + 1 OHS
WOD
1 TO 10, 15:00 CAP:
DEADLIFTS 185/135 (RX+ 225/155)
C2B PULLUPS (RX+ BAR MUPS)
COOL DOWN