Feb. 24th - March 1st, 2025
MONDAY FEBRUARY 24, 2025
Warm up:
2:00 bike/row/ski/run
2 Rounds
1:00 single unders/double unders 2nd round
4 Inch worms with seal and down dog
8 bootstrappers
8 glute bridges
8 plank shoulder taps
Then:
1:00 banded trap stretch
STRENGTH : 2 - 2 - 2 - 2 - 2 - 2 rep. Deadlift (Feb.10) take your previous single to a double
METABOLIC CONDITIONING :
For time:
Accumulate 8 minutes of a plank hold
Each time you drop, complete 40 double-unders or 80 single-unders
*Max hold of 2:00
TUESDAY FEBRUARY 25, 2025
Warm up:
2:00 easy row/bike/ski
2 Rounds
8 air squats
8 banded presses
8 banded good mornings
8 bench dips
STRENGTH : Strict Press 3 - 3 - 3 - 3 - 3 - 3 (Feb.14)
METABOLIC CONDITIONING :
2:00 on/1:00 off x 5
AMRAP
15 kettlebell swings (overhead) - 70/53/35/26
12 ring dips/bench dips
9 burpees
*Continue where you leave off after each break
WEDNESDAY “Mash-Up” FEBRUARY 26, 2025
Warm up:
2:00 run/bike/row/ski
1 Round
5/5 World’s greatest stretches
10 hips down push ups
10 air squats
10 Dumbbell deadlifts - warm up weight
10 Dumbell strict presses
10 Single Dumbbell goblet squats
10 Dumbell floor presses
10 Arch/hollow swings
Warm up Dumbbell clean and jerk
METABOLIC CONDITIONING :
AMRAP 8 minutes of:
9 Dual Dumbbell Clean & Jerk, 50's/35's
9 Chest-to-bar Pull-up/Pull ups/Jumping pull ups
AMRAP 8 minutes of:
15 Dumbbell Goblet Squats, 50's/35's
15 “V” ups
AMRAP 8 minutes of:
21 Dumbbell Floor Press, 50's/35's
21 Box Jumps, 30"/24"
*Rest 4 minutes between each
TEAM THURSDAY FEBRUARY 27, 2025
2:00 run/bike/row/ski
2 Rounds for quality
8 Samson stretches
8 Light KB single arm strict press each arm
8 Single Leg Romanian DL with KB
8 glute bridges
SKILL : Turkish Get ups (TGU)!
Perform all with light weight this week. We will increase weight on full TGUs each week!
With same light weight as last week:
3 Quarter TGU each side
3 Quarter TGU + Bridge each side
2 Half TGU each side
1 Full TGU each side
Increase weight
2 x 2 Full TGU each side - Do 2 at a time on each side
TEAM METABOLIC CONDITIONING :
E2MOM stations! (1:30 working/:30 transition)
x3 (24:00)
1) Ski erg for max cals
2) Max Sled push your partner(s)
3) Max bike cals
4) Max GHD or weighted sit ups
FRIDAY FEBRUARY 28, 2025
2:00 bike/row/ski/run
2 Rounds
8 cat-cows
8 Barbell Romanian deadlifts
8 Barbell Front squats
8 Barbell strict press
2x barbell squat clean and jerk
STRENGTH: 5 - 5 - 5 - 5 - 5 - 5 rep. Squat Clean and Jerk. “MetCon” style - “touch and go” retaining quality (Feb.11)
METABOLIC CONDITIONING :
5 rounds for time of:
12 push jerks (95/135)
12 back squats
**If space can take from the rack
SATURDAY MARCH 1, 2025
OPEN GYM 0800 - 1000