Workouts for 2/10 – 2/16

Dave during a SB Ground to Overhead grind!

 

 

 

 

Monday 2/10

 

Teams of 3 – 1 Works/ 2 Rest
4 Rounds Per Person
10 Russian Swings
Sprint to Bike
20/12 Cal AD
“Sprint” back to tag out

3 Mins Rest

4 Rounds Per Person
10 WallBall
Sprint to Ski
20/12 Cal Ski
“Sprint Back to tag out

 

Tuesday 2/11

 

Option 1:
12 Mins to Work up to a Heavy Set of 3 Weighted Chin-ups
Repeat for 2 more sets resting as needed between the sets
Option 2:
EMOM12
EVENS: Pick 1 of the following:
• 3-5 Weighted Chin-Ups
• Max Reps @ BW (3-8 Rep goal)
• 2-3 Chin-Up Negatives
• 5-10 Hard Ring Rows
ODDS: Rest

Then

15 Mins with a Partner
P1: Max Burpee Pull-ups
P2: 1 Lap Sled Drag (Pacer) 180/135#

 

Wednesday 2/12

 

Option1:
20 Mins to a 1RM Barbell Turkish Get-up

Team up and spot each other *you must complete it on both sides for it to count*

Option 2:
20 MIN 1-3 Repeating Ladder
KB Turkish Get-Up (R/L)
200m Run After each set of 3 TGU’s (per side)

Then

RETEST from 1/6

PICK 1:

12/200 Strict Pull-Up @ BW or Ring Row/Banded Pull-Up
AMRAP 12 Mins
200M Run
Max Consecutive Reps

Or

10 Mins to complete:
Hill Loop or 1000m
With remaining time:
AMRAP
5 Push-Ups
10 KB Swings (53/35#)

 

 

 

Thursday 2/13

 

Teams of 2: Complete
100 Cal Ski
100 KB Clean (1/2 Headcutters)
100 DB/KB Snatch
100 Box Jumps
100 Cal Row

Chipper Style partitioning reps as needed to complete. Pick a weight that is challenging for you.

 

 

Friday 2/14

RETEST from 1/8/2020

Option 1:
“CrossFit Total” & “Real Deal”
 1 RM Back squat
 1 RM STRICT Shoulder Press
 1 RM Deadlift

Your CF total is the sum of your 1RM Back Squat, Strict Press and Deadlift. Your Pound for Pound (#/#) is (aka The Real Deal) you take your CF Total divided by you body weight *You will have about 15-20mins per lift to work your way up to a 1 RM*

or

Option 2:
Take 15 mins per lift to work up to a heavy set of 10. 1 Set every 2 Mins or so. DB/KB’s OK to use as well.
* Heavy Goblet Squat
 * Strict Press
 * Deadlift

 

Saturday 2/15

9AM Community Team Workout – bring a friend, bring a stranger. The more the merrier! $10 for all non-members.

 

Sunday 2/16

“Jack”
20 min AMRAP:
10 Push Press (115/75#)
10 KB Swings (53/35#)
10 Box jumps (24/20″)

In Honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.