Monday February 10, 2020

1) Front Rack Lunges:

4×8, @35% of 1RM Back Squat (total, not each leg)

Romanian Deadlift:

4×8, @40% of 1RM Deadlift 

2) “Hang, Press, Drop”

AMRAP12

1 Strict Pull Up, 2 Push Ups, 3 Air Squats

2 Strict Pull Ups, 4 Push Ups, 6 Air Squats

3 Strict Pull Ups, 6 Push Ups, 9 Air Squats

*continue adding 1,2,3 reps each round

Thursday February 6, 2020

“Heat Return”

AMRAP 15

15 Sit Ups

10 Hand Release Push Ups

– 1 Clean and Jerk (155/105)

15 Sit Ups

10 Hand Release Push Ups

– 2 Clean and Jerks

15 Sit Ups

10 Hand Release Push Ups

– 3 Clean and Jerks

*continue adding 1 Clean and Jerk each round

Wednesday February 5, 2020

***Reminder!!! If you or know of someone that is interested in getting their kids involved with strength and conditioning classes, we will be hosting to separate information, Q&A sessions this Saturday and Sunday at 8am (you do not need to attend both).***

1) Accessory Work:

a) 4×8, Bulgarian Split Squats each leg, use DB’s = 25% of 1RM Back Squat (total weight)

b) 4×15, Good Mornings w/empty barbell

c) 4×15, Hollow Rocks

d) 4×10, DB Floor Press

2) “Ewok Village”

3 Rounds:

30 Calorie Row

30 KB Siwngs (53/35)

30 Box Jumps (24/20)

*16 min time cap

Tuesday February 4, 2020

***Committed Club, January 2020***

-Bill M.    -Brendan

-Craig     -Dan L.

-Diana      -Eddie

-Irene     -Jeff

-Kristin S.     -Lauren

-Matt     -Mike D,

-Grealish     -Mike J.

-Nate     -Ryan F.

-Ryan O.     -Sam

-Tyler     -Wes

———————-

1) Strict Press:

3×8 @50% of 1RM

3×3 @70% of 1RM

(1RM Strict Press on 12/2/2019 if you didn’t get a new one during the CrossFit Total week)

2) “Cheap Thrill”

AMRAP 12

5 Handstand Push Ups

10 Burpees

15 Front Squats (115/75)