February 10th - 15th, 2025
MONDAY FEBRUARY 10, 2025
Warm up:
2:00 bike/row/ski/run
2 Rounds
4 Inch worms with seal and down dog
8 air squats
8 banded presses
8 glute bridges
8 plank shoulder taps
Then:
1:00 banded trap stretch
STRENGTH : 1 - 1 - 1 - 1 - 1 - 1 rep. Deadlift (Jan.20)
METABOLIC CONDITIONING :
Complete as many rounds and reps as possible in 8 minutes of:
2 wall walks/2 half wall walks/4 floor walks
2 deadlifts @75% of your 1 rep
TUESDAY FEBRUARY 11, 2025
Warm up:
2:00 easy row/bike/ski
2 Rounds
8 cat-cows
8 Air squats/2nd round Barbell Front squats
8 Barbell Romanian deadlifts
8 Barbell strict press
2x barbell squat clean and push jerk
STRENGTH : 3 - 3 - 3 - 3 - 3 - 3 rep. Squat Clean and Push Jerk. “MetCon” style - “touch and go” retaining quality
Build until you can still keep it touch and go.
METABOLIC CONDITIONING :
10 rounds for time:
3 power cleans (165/115#)(115/75)
15 wall-ball shots (20/14#)(14/10)
Time cap: 15:00
WEDNESDAY “Mash-Up” FEBRUARY 12, 2025
Warm up:
2:00 run/bike/row/ski
1 Round
5/5 World’s greatest stretches
10 PVC passthroughs
10 PVC Sumo good mornings
10 Russian KB swings - warm up weight
10 Sumo KB deadlifts - warm up weight
10 arch/hollow swings
5 toes to bar/knee raises/toes to KB or rig
METABOLIC CONDITIONING :
AMRAP 8 minutes of:
100 ft. Farmer Carry (get in the traffic pattern and “GO”)
50 AbMat
AMRAP 8 minutes of:
30/24 cal Echo bike
50 KB swings (Russian)
AMRAP 8 minutes of:
10 Toes to bar
50 Sumo KB Deadlifts (70/53)
*Rest 4 minutes between each
TEAM THURSDAY FEBRUARY 13, 2025
2:00 run/bike/row/ski
2 Rounds for quality
8 bootstrappers
8 banded passthroughs
8 banded good mornings
8 banded presses
10 hollow rocks
10 arch rocks
SKILL : Kipping - Last week!
*Must pass through 1 set of each movement before advancing. Do not advance if you can’t link the knees to elbows.
1-3 sets x 8 arch/hollow swings on bar OR supported swings - If still working on kip, 3 sets - start with small kips, increase amplitude each set.
1-2 sets x 3 arch/hollows + 3 kipping knees to elbows/knee raises/toes to bar
1-2 set x 3-6 toes to bar - put it together!
TEAM METABOLIC CONDITIONING :
2 rounds for time of:
50 Sandbag/Medball clean over shoulders - as heavy as possible
50 Burpees
*Complete all reps as a team. One partner works at a time.
*While one partner is completing the sandbag or burpees, partner must be hanging from pull up bar or heavy farmer carry hold.
If hang/hold breaks, both partners must stop working. Cannot start reps until partner is in hang/hold.
Cash out:
Tabata V-ups/tuck ups and Russian twists
FRIDAY FEBRUARY 14, 2025
2:00 bike/row/ski/run
2 Rounds
1:00 single unders/1:00 double unders
8 Light single arm DB high pulls each arm
8 Samson stretches
8 Light single arm DB presses each arm
8 (4 each side) single DB deadlifts
STRENGTH: Strict Press 4 - 4 - 4 - 4 - 4 - 4 (Jan.31)
METABOLIC CONDITIONING :
EMOM 15:00
1) :45 double under practice
2) 12-14 alternating DB snatches (50/35)
3) 4-6 high box jumps - go higher than you normally do, take your time!
SATURDAY FEBRUARY 15, 2025
OPEN GYM 0800 - 1000