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2/8/2021 - 2/14/2021

Updated: Feb 10

Weekly Announcements

1) Sunday Specialty Class @ 11am - This Sunday Coach John is going to instruct a class on the Olympic weight lifting movement the Clean. It will a lot like last Sunday's Snatch work. Aimed for people to improve technique across all levels.

Monday

A) Emom x 9min

Min 1: 8/side Crab Reach

Min 2: 10sec Knee Raise Hold into 10sec Hang into 10sec Knee Raise Hold

Min 3: 12 Burpees

+

B) 5 x 10-14 Reps @ 3111

Koji Strict Press*

R60075secs

*No need to push to complete max here. Move well, stay stable, stick to tempo.

+

C) E5min x 15min

20 DB/KB Thrusters (~50/35)

10 Kipping Pull Ups > Jumping Pullups

20/15 Cal Row

*3min Cap

TUESDAY

A) 2:30min Amrap

10 AirSquats

10 Tall to Low Planks


R30s


2:30min Amrap

8 Alt BW Drop Lunges > Reverse Lunge

8 Superman to Prisoners


R30s


2:30min Amrap

6/side Split Stance Good Morning

6 Burpees

+

B) 5 Sets in 22min

10/Side (not alternating) Bbell Front Rack Drop Lunge

10 Seated Supinated Db Curls @ 31X1

10 Half Hinged Kb Bent Overs

+

C) 60 Band Suitcase Pass Throughs for time

7min Cap

WEDNESDAY

A) 6min AMRAP

8/side Thread the Needles

12 Alternating Low Cossack Squats

+

B) Emom x 9min

Min 1: 6/arm Db Hang Split Snatch

Min 2: 20 total Skater Jumps

+

C) Emom x 6min

20sec Crab Hold

5 Candlestick Roll Outs


Right into...


Emom x 12min

MIn 1: 12 Db Push Press

Min 2: 12 Demon Press

Min 3: 20second per side Side Plank


Right Into...


EMOM x 8min

MIn 1: 10-14 Db Power Clean (from ground)

Min 2: 12 Lateral Jumping Squats


Right Into...


Emom x 6min

20sec Crab Hold

5 Candlestick Roll Outs

THURSDAY

A) 5 sets in 18min

10 Bench Press @20x1

30sec of Snow Angers (wtd if possible)

+

B) 20min AMRAP

8 Strict T2B

12/side Chainsaw KB Row

8 Kipping T2b

15 Deficit Push Ups


FRIDAY

A) In 20min complete 10 Rounds alternating w/ a Partner*

500/450m Row

*Rest while partner is working. Complete entire 500/450m before switching.

*Rollover Counts

+

B) In 20min Complete 10 Rounds alternating w/ a partner

26/20 Cal AB

*Rest while partner is working. Complete entire 26/20 cal before switching.

*Rollover Counts

SATURDAY

5 Rounds for Time

20 Burpees

Run to School Front Lot

20 Airsquats

Run Back

SUNDAY SPECIALITY CLASS @ 11am


This Sunday Coach John is going to instruct a class on the olympic weight lifting movement the Clean. It will a lot like last Sunday's Snatch work. Aimed for people to improve technique across all levels.


This is included in your membership.


Open Gym Members: This 11am session is not considered Prime Hours so please use your Open Gym as you see fit on Sunday.


Upcoming Sundays

Feb 21st @ 11am: Shoulder Movement and Mobility w. Jess

Feb 28th @ 11am: Kipping with Meg


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