February 17th - 22nd, 2025
MONDAY FEBRUARY 17, 2025
2:00 bike/row/ski/run
2 Rounds
5/5 World’s greatest stretch
8 air squat plate press out
8 double DB strict press
Then:
1:00 quadruped wrist stretch
1:00-:30 banded lat stretch (#XX on the chart) each side
STRENGTH: Front Squat 5 - 5 - 5 - 5 - 5 - 5 series start here
Work to a box if not able to reach below parallel while maintaining front rack position
METABOLIC CONDITIONING:
For max reps:
Tabata GHD / AbMat sit-ups
Rest 1 minute
Tabata DB push presses 50/35/20/15
Rest 1 minute
Tabata lateral DB over burpees
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
♀ 20-lb dumbbells, 20-inch box
♂ 35-lb dumbbells, 24-inch box
TUESDAY FEBRUARY 18, 2025
Warm up!
2:00 run/bike/row/ski
2 Rounds
4 Inch worms with seal and down dog
8 light kettlebell swing
8 bent over medball chest throw
8 arch/hollow swings or floor hollow rocks
STRENGTH : DB Palms facing Bench Press 3 - 3 - 3 - 3 - 3 (Feb.4)
METABOLIC CONDITIONING :
21-15-9 reps for time of:
KB swings (overhead) 70/53/35/26
Toes to bar/Kipping knee raises/toes to KB - work on small sets, linking!
CASH OUT
Single arm Farmer’s Carry - 3 x 50’ switch sides at 25’ - Heavier than Jan 28
WEDNESDAY “Mash-Up” FEBRUARY 19, 2025
Warm up:
2:00 run/bike/row/ski
1 Round
1:00 single unders/double unders
10 air squats
10 hips down push ups
10 arch/hollow swings
10 barbell RDL
10 barbell hang muscle cleans
10 barbell strict press
Warm up to DT weight for DL/Hang Power Clean/Push Jerks
METABOLIC CONDITIONING :
AMRAP 9 minutes of:
middle “MURPH”
10 Pull-ups/Ring rows
20 Push-ups
30 Air Squats
AMRAP 9 minutes of:
"DT"
12 Deadlifts, 155/105
9 Hang Power Cleans, 155/105
6 Push Jerks, 155/105
AMRAP 9 minutes of:
”ANNIE”
40 DU / 80 SU (Double Unders / Single Unders)
40 Sit-ups
30 DU / 60 SU (Double Unders / Single Unders)
30 Sit-ups
20 DU / 40 SU (Double Unders / Single Unders)
20 Sit-ups
10 DU / 20 SU (Double Unders / Single Unders)
10 Sit-ups
(Finish? full points & more rest)
*Rest 4 minutes between workouts
TEAM THURSDAY FEBRUARY 20, 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!
3 Quarter TGU each side
3 Quarter TGU + Bridge each side
3 Half TGU each side
2 x 3 Full TGU each side – light weight
TEAM METABOLIC CONDITIONING
AMRAP 15:00
Partner 1:
Row 500m - keeping good form!
Partner 2:
10 DB Box step ups (35/20/15#)
20 alternating DB power snatches
:20 Handstand hold/handstand hold on box/plank hold
FRIDAY FEBRUARY 21, 2025
2:00 bike/row/ski/run
2 Rounds
8 air squats
8 PVC passthroughs
8 PVC sumo stance good mornings
8 deadbugs
STRENGTH: Snatch Grip Deadlift - High Pull 3 - 3 - 3 - 3 - 3 - 3 (Feb.7)
Hook grip! Triple extension!
METABOLIC CONDITIONING:
10 Rounds for time
3 Power snatches @75% your 3Rm high pull
Rest equal time
SATURDAY FEBRUARY 22, 2025
OPEN GYM 0800 - 1000