Workouts for 2/11 – 2/17

Whit looking super STRONG!!! Always looking to better herself in and outside of the gym.

Monday 2/11

Teams of 2 – 10 Rounds (1 works / 1 rests)
15/10 Cal Ski
15 KB Swings
15/10 Cal Row
20/12 Cal AD
15 Wallballs

Alternate each exercise with a partner. P1 Skis then P2 Swings then P1 rows etc. Only 1 works at a time

 

 

 

Tuesday 2/12

Option 1:
Deadlift: 3 x 3

Option 2:
18MINS
Min 1: 8-10 Suitcase Deadlifts (KBs)
Min 2: 1 Lap Farmer Carry
Min 3: Rest

Then

AMRAP10
20/15 Cal row
10 Plate Burpees
5 Hang Squat Cleans>Hang Cleans (BBs, DB, KB or SB ok)

Option 1: 3 Warm-Up sets and then 3 Working sets each at a percentage of your 1RM of this lift.

Option 2: Pick weights to move through this AMRAP as fast but without sacrificing form!

5:30PM: KETTLEBELL CLASS

 

 

 

Wednesday 2/13

30 MIN ascending ladder
1-2-3-4-5-………..
Push Press (BB, DB, KB or SB)
Strict PU/CU/Ring Rows
Cals x 5 (any machine)

Example: 1 Push Press, 1 Strict PU, 5 cals…..etc.

5:30PM: BARBELL BASICS / OPEN GYM

 

 

 

 

Thursday 2/14

Option 1:
Front Squats: 3 x 3

Option 2:
4-5 Round NFT
5-7 Front Squats (if using barbell – clean from floor)
7-10 KB/DB Seesaw Press
Max Ring Support, Tuck, L, or Ring Plank Hold

Then

AMRAP20
5 Burpee Pull-Ups
10 Goblet Step Ups
15 KB Swings
200m Run/Row/Ski or 20 cals AD

Option 1: 3 Warm-Up sets and then 3 Working sets each at a percentage of your 1RM of this lift.

Option 2: Pick weights to move through this AMRAP as fast but without sacrificing form!

5:30PM: MOBILITY/SKILL CLASS – Coach Vince will be working on Shoulder Mobility as well as some Handstand work!

6:30PM: GRINDER & COMMUNITY CLIMBING

 

 

Friday 2/15

20 Mins – Teams of 2
P1: Pace w/ 400m Run/Row/Ski
P2: AMRAP
6 Slamballs
6 Strict Dips or Push-ups
6 Sandbag Ground to OH

Take over where your partner leaves off on the AMRAP. Focus on Strict Form with challenging resistance.

Then

10 Mins:
Teams of 3-4 Ski relay for Max Cals

 

 

Saturday 2/9

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 2/17

10 Min Density Set
Pick an Upper Body Gymnastic Push and Couple it with and Upper Body Gymnastic Pull and complete a 10 min Density Set matching push/pull reps.
Push Ex: Push-up, Ring/Bar Dip, Handstand Push-up,
Pull: L-Pull-up, Strict Chin/Pull-up, Ring Row, Legless Rope Climb

Then

21-18-15-12-9-6-3
KB Swings 70/44#
Sit-ups
Cal Row/Ski/AD
Double Unders or Dynamic Step-ups

Modify weights to keep you moving throughout.