Week of 2/20 – 2/26

Michal powering through what is usually the toughest part of the Turkish-get-up.

Gym News: Thanks to all who came out to bowl on Friday night. It was a fun time!

We have added the movements WOD’s to the end of the week and given you 3 options. It’s been awesome to see people take advantage of these. Keep in mind they are there to give direction for a recovery day but really you can improvise too. Throw some foam rolling in there, banded stretches etc.

Monday 2/20

For Time:
50 Calorie Row
5 Rounds of “Cindy”
40 Calorie Row
4 Rounds of “Cindy”
30 Calorie Row
3 Rounds of “Cindy”
20 Calorie Row
2 Rounds of “Cindy”
10 Calorie Row
1 Round of “Cindy”

1 Round of Cindy = 5 Kipping Pull-ups, 10 Push-ups, 15 Air Squats

General Fitness
25 Min Circuit
1 Round of 5 Strict Pull-ups, 7 Push-ups, 10 Squats
1 Lap Single Side Farmer Carry (Down R & Back L)

2 Rounds of 5 Strict Pull-ups, 7 Push-ups, 10 Squats
2 Lap Single Side Farmer Carry (Down R & Back L)

3 Rounds of 5 Strict Pull-ups, 7 Push-ups, 10 Squats
3 Lap Single Side Farmer Carry (Down R & Back L)

Each Round….. Add an additional round & lap. Advanced option to add weight to squats/pull-ups and do ring dips instead of push-ups.  What do your current abilities allow you to do? What are your goals? MOD as needed with Ring Rows, Banded Push-ups etc.

Tuesday 2/21

12 mins to work up to a 5 RM Push Press/ Jerk

General Fitness
Even Mins for 12 Mins  7-10 DB/KB Push Press
Odd Mins – 30 second Forearm Plank Hold


5 Rounds
1 Min of Power Cleans (135/85#) GF: Russian Swings
1 Min of Slamballs 30/20#   GF: Slamballs or Ski Cals
1 Min Rest

Wednesday 2/22

Teams of 2 – 80 Sandbag Get-ups 75/55#
P1: Sandbag Get-ups
P2: Paces Hill Loop, 1000m ROW or 100 Cal AD

General Fitness: AMRAP 30 Mins with Sandbag or Slamball Get-ups

Thursday 2/2

Overhead Squats 95/65#
Over-the-Bar Burpees

General Fitness
20 Min Ladder  1-2-3-4-5-?
Strict Toes to Bar or Weighted Sit-ups
Sandbag Zercher Squats
Slamballs x 2 (2,4,6,8 etc)

Friday 2/24

15 Mins to work up to a 1RM Clean

General Fitness:
15 Mins to work on Power Cleans


12 x 200 Muscle-up/ Pull-up
Amrap 12 Mins
200m Run
Max Consecutive Muscle-ups or Deadhang Pull-ups

MOD to Strict Banded Pull-up (rep range of 10 consecutive)

Saturday 2/25

9AM Community Team WOD – bring a friend, bring a stranger. The More the Merrier! $5 for all non members which is donated locally.

Coaches Choice!

Sunday 2/26

Performance & General Fitness
3 Rounds 30 Seconds On / 30 Seconds off
Snatch Right
Snatch Left
Strict/Push Press Right
Strict/ Push Press Left
Bent Row Right
Bent Row Left
Goblet Step Ups

RX: 53/35# KB or heavier as long as you can maintain good form.
GF: Choice to use KB or Dumbbell.


4 Rounds or 6 Mins (whichever comes first)
30 Double Unders / Singles
20 Sit-ups
10 Russian Swings 53/35#

10-11AM Open Gym  This is a great time to work on skills you have an interest in but don’t feel like you have the chance to work on during class time. A great format would be 1 min on / 1 min off for 20-30 mins of quality Reps. Skill work should not be rushed when you are trying to dial in technique on say rope climbs.

Movement WOD’s for the Week

30-60  Mins @60%
3 Min Row/Dyne
3 Rounds
3 Inchworm to Push-up
3 KB Halos Per Side
3 Prying Goblet Squats (3 Sec Hold pivot hold@ Bottom)
1 Twisting Spiderman Stretch R/L

30-60 Mins @60%
3 Min Airdyne
4 Light Turkish Get-ups (Alternate Sides)
*2 second deliberate pause in each stable position of the get-up

30-60 Mins @60%
Row 40/30 Cals
3 Rounds of Yoga Flow
Standing to Forward Fold
Inchworm to High Plank
Low Plank to Up Dog
Up Dog to Down Dog
Down Dog to Spiderman R (elbow to instep then twist)
Down Dog to Spiderman L (elbow to instep then twist)
*Move Slowly through each position

Finish all MOV WOD’s with 1-2 Mins Per Side of
Couch Stretch
Calf Stretch

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