February 3rd - 8th, 2025
MONDAY FEBRUARY 3, 2025
2:00 bike/row/ski/run
2 Rounds
5/5 World’s greatest stretch
8 air squat plate press out
8 hips down push ups
:15 scorpion stretch each side
Then: 1:00 bottom of squat hold
STRENGTH: Back Squat 1 - 1 - 1 - 1 - 1 - 1 (Jan 21.)
METABOLIC CONDITIONING:
Complete as many rounds as possible in 15 minutes of:
Row 400 m/C2 Bike 800m/Echo bike 15 cals
8 Burpees
TUESDAY FEBRUARY 4, 2025
Warm up!
2:00 run/bike/row/ski
2 Rounds
1:00 single unders/double unders
4 Inch worms with seal and down dog
8 bent over medball chest throw
8 single arm DB press each arm - warm up weight
8 arch/hollow swings or floor hollow rocks
STRENGTH : DB Palms facing Bench Press 5 - 5 - 5 - 5 - 5 - 5
METABOLIC CONDITIONING :
5-10-15-20-25 reps for time of:
Pull ups/Jumping pull ups
Single-DB push presses (35/50 lb)
– Complete 30 double-unders or 60 single unders after each round.
Cash out:
Tabata plank holds
WEDNESDAY “Mash-Up” FEBRUARY 5, 2025
Warm up:
2:00 run/bike/row/ski
1 Round
10 air squats
10 banded presses
10 DB deadlifts
10 DB strict presses
10 KBS swings
10 box dips
10 arch/hollow swings
Warm up DB clean and jerks
METABOLIC CONDITIONING :
AMRAP 7 minutes of:
15/10 cals echo bike
12 DB Clean & Jerks, 50/35
AMRAP 7 minutes of:
21 Kettlebell Swings, 70/53
14 T2B (toes to bar)
7 Ring Dips
AMRAP 7 minutes of:
14 Wallball Shots, 20/14
14 Russian twists
*Rest 4 minutes between workouts
TEAM THURSDAY FEBRUARY 6, 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
After skill-before Metcon
10 barbell deadlifts
10 barbell power cleans
10 barbell S20
Build to working weight
SKILL : Kipping + Toes to bar
*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 - If still working on kip, 3 sets - start with small kips, increase amplitude each set.
2-3 sets x 3 arch/hollows + kipping knees to elbows or knee raises - working on timing of toes to bar + getting knees to elbows
1 set x 3 kipping knees to elbows + 3 toes to bar
*If still working on hanging and not yet kipping perform 3 sets x of :30 hang from bar, can use toe support
TEAM METABOLIC CONDITIONING
AMRAP 15:00
1 - 2 - 3 - 4 - 5 - 6 - etc deadlift (135/95)
1 - 2 - 3 - 4 - 5 - 6 - etc power clean
1 - 2 - 3 - 4 - 5 - 6 - etc S2OH (shoulder to overhead)
(1 DL - 1PC - 1S2OH, 2 DL - 2PC - 2S2OH, 3 DL - 3PC - 3S2OH… to 7 of each)
*One partner works at a time. Each partner must complete the full sequence of movements, before the next partner can start. The goal is to hang on for UB reps! Take advantage of your rest periods.
* Each partner can have their own barbell.
FRIDAY FEBRUARY 7, 2025
2:00 bike/row/ski/run
2 Rounds
8 Samson stretches
8 PVC passthroughs
8 PVC sumo stance good mornings
8 Scap pull ups
STRENGTH: Snatch Grip Deadlift - High Pull 4 - 4 - 4 - 4 - 4 -4
METABOLIC CONDITIONING:
10 rounds for time:
5 strict pull ups/ring rows
10 push ups
20 Goblet alternating lunges (53/35 KB)
SATURDAY FEBRUARY 8, 2025
OPEN GYM 0800 - 1000