This Saturday is our fundraiser for O.U.R.! Classes and Open Gym are cancelled to make room for the fundraiser. We still need raffle donations and food for the potluck. The event starts at 8:30am with the first heat starting at 9:00am. All heat times will be available by 8:00am Saturday. Let’s make this a fun event! We still have spots open so come by and sign-up.
This week’s Programming:
Monday 02.24.20
Strength
A: 1 1/4 Back Squat (3,3,3,3)
Build up in weight. The goal is to go heavier than 2 weeks ago.
Metcon
B: Metcon (AMRAP – Reps)
5 Rounds for max reps:
:20 Max Calorie Row
:40 REST
:20 Max Pull-ups
:40 REST
:20 Max Jumping Squats
:40 REST
Cool-down
C: Metcon (No Measure)
5:00 Easy Bike
Tuesday 02.25.20
Weightlifting
A: Push Jerk + Split Jerk (2 Complexes every 1:30 x 6 Sets)
Use 70-75% of your max for this complex. We will continue to build up in weight over the next few weeks for this complex.
Metcon
B: Metcon (Time)
2 Rounds for time:
800m Run
40 Single Arm DB Push Press 50/35 (Switch hands every 10 reps)
Cool-down
C: Metcon (No Measure)
2 Sets:
:45 Couch Stretch each side
:45 Banded Shoulder Stretch each side
Wednesday 02.26.20
Weightlifting
A: Squat Clean (2,2,2,2,2)
Take the first 2-3 sets to build to 75-80% of your 1RM. Finish the remaining sets at that percentage. Rest 1:30-2:00 between sets.
Metcon
B: Metcon (Time)
For Time:
18-15-12-9-6-3
Calorie Air Bike
Toes to Bar
Wall Balls 20/14 (ADV: 30/20)
Reset the bike to 0 calories each round.
Cool-down
C: Metcon (No Measure)
3 sets:
1:00 Row
:30 Butterfly Stretch
Thursday 02.27.20
Metcon
A: Metcon (AMRAP – Rounds and Reps)
AMRAPx15:00
60 Double-unders (Scale: 120 Single-unders)
30 Push-ups
15 Hang Power Cleans 115/75
Core Work
B: Metcon (No Measure)
Accumulate:
50 Weighted Hip Extensions
50 Hollow Rocks
Not for time. Break up the work however you would like. This may be boring for most but this type of work is where the magic happens.
Friday 02.28.20
Weightlifting
A: 3 Position Snatch (1 Complex every 1:30 x 5 sets)
Start light and build up to a weight slightly heavier than last week. As always make sure to move well before chasing heavier weights.
Metcon
B: Metcon (AMRAP – Reps)
In Teams of 3:
6:00 Max Calorie C2 Bike
6:00 Max Russian KBS 70/53
6:00 Max Calorie C2 Bike
Break up the work however the team desires. One person works at a time. Record Total calories and KBS.
Cool-down
C: Metcon (No Measure)
400m Walk
