| Week of 2/16/20 | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| Announcements | Gymnastics Bar Technique Seminar taught by Coach Vanessa Saturday, February 22 @ 10am Register: https://www.facebook.com/events/547293609201224/ |
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| SWOD | 1-1-1-1-1 Strict Press* *Start moderate-heavy and build to heaviest single rep. (Score is Weight) |
STRENGTH 1-1-1-1-1 Back Squat* *Start moderate-heavy and build to heaviest single rep. (Score is Weight) |
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| WOD | FOR TIME 40-30-20 Cal Bike 12-12-12 DB Strict Press (40/30) 30-30-30 Sit-Ups L2: (30/20) L1: (20/10) Beginner: Bike 3min – 2min – 1min 20 Sit Ups per round |
DEATH BY (7:00 CAP)…. 6 Russian KB Swings (70/53) Reps increase by 6 every minute. 6-12-18…and so on -Rest 3:00- DEATH BY (7:00 CAP)… 5 Sprawl Box Jump Over (20) Reps increase by 5 every minute. 5-10-15…and so on -Rest 3:00- DEATH BY (7:00 CAP)… 4 Kipping Pull-Ups (C2B Optional) Reps increase by 4 every minute. 4-8-12…and so on *7:00 Cap on all “Death By” Rounds. If fail before 7 completed rounds, drop down at least 2 levels from where you failed and then continue. 3 Scores Rounds successfully completed within each Death By Rx+: C2B Pull-Ups L2: (53/35) (14) or Sprawl Step Overs, Banded Pull-Ups L1: (35/26) Sprawl Tuck Jumps, Ring Rows |
3 ROUNDS FOR TIME 400m Run 15 Front Squat (135/95) Time Cap: 12min L2: (115/85) L1: (95/65) Beginner: (45/35), scale run as needed |
AMRAP x 15 MINUTES 10 Inverted Rows 25 Hang Muscle Snatch (75/55) 75 Double Unders L2: (65/45) 115 Doubles and Singles Mixed or 75 Penguin Taps L1: (55/35) 150 Single Unders Beginner: Sub Snatches for Alternating DB Snatches |
“DEATH ROW” EMOM x 20 MINUTES* MIN 1 — 20/15 Cal Row MIN 2 — 15 Burpees *Scale as needed to accomplish the work in each minute in :50-:45 or less L2: 18/13 cals, 13 burpees L1: 15/10 cals, 10 burpees Beginner: 45s of work / 15s of rest for both row and burpees (Score is Number of Rounds Completed) |
PARTNER WORKOUT IN TEAMS OF 3… 2 SETS x 3 MINUTES @ EACH STATION* STATION 1 — Back Squat (185/125) STATION 2 — Cal Bike STATION 3 — Toe to Bar STATION 4 — Rest *Fight Gone Bad Style. P1 starts on Station 1 / P2 on S2 / P3 on S3 and rotates down. Teammates rotate between stations 1,2,3 and all partners rest at same time for the final station. No additional rest b/t stations. **Back Squat comes from ground. 2 Scores = Reps per set L2: (155/105) HKR L1: (115/85) or scale back squat as needed, Reverse Crunches Beginner: Goblet Squat or DB Front Squat |
| Stretching | Thread The Needle Seal / Sphinx Saddle Pose |
Archer Pose Down Dog Seated Forward Fold |
FOR RECOVERY 3:00 Recovery Pace Bike 3:00 Foam Rolling Upper Back / Shoulders |
Banded Shoulder and Lat Stretch Series | Supine Twist Twisted Cross Legs on the wall up to 2:00 |
Pigeon Happy Baby Single Leg Saddle Seal / Sphinx |
| Accessory: Optional for either “look good naked” gains or some skill work | Bicep Curl 21s x 3 sets 7 reps curl from bottom of rep to halfway 7 reps curl from halfway to top 7 reps full range of motion curl *Perform with barbell or dbs, member choice |
KB Sumo DL 3×8-12 |
Barbell Goodmornings 3×8-12 |
3 SETS* 20 Banded Face Pulls 20 Banded Tricep Pull Down 20 Alt. V-Ups *All sets should be performed with a light or moderate band. |
3 SETS* 2:00 Max Distance HS Walk or Slow Quadruped Crawl -Rest 1:00 b/t Sets- *Option to complete skill session pre or post workout. Other hs walk scales: – Handstand shoulder taps against wall max reps in 2:00 – Wall walks max reps in 2:00 |
FINISHER 4 SETS FOR QUALITY 10 DB Manmakers 10 DB DB Hammer Curls 10 DB DB OH Tricep Extensions 10 DB DB Bent Over Row -Rest as Needed b/t Sets- |