Monday, February 16th
Strength: 8 Minutes
8 Rounds – 1:00 Each
Hang Squat Clean + Low Hang Squat Clean + Squat Clean @ 65-75%
Workout: As Many Rounds As Possible – 15 Minutes
Option A: 1 Minute Rest between each AMRAP.
AMRAP 3
8 Burpee
4 Thruster (95/65)
AMRAP 3
8 Burpee
4 Thruster (115/75)
AMRAP 3
8 Burpee
4 Thruster (135/95)
AMRAP 3
8 Burpee
4 Thruster (155/105)
Option B: 1 Minute Rest between each AMRAP.
AMRAP 3
8 Burpee
4 Thruster (75/55)
AMRAP 3
8 Burpee
4 Thruster (95/65)
AMRAP 3
8 Burpee
4 Thruster (115/75)
AMRAP 3
8 Burpee
4 Thruster (135/95)
Option C: 1 Minute Rest between each AMRAP.
AMRAP 3
8 No Push Up Burpee
4 Thruster (45/35)
AMRAP 3
8 No Push Up Burpee
4 Thruster (45/35)
AMRAP 3
8 No Push Up Burpee
4 Thruster (45/35)
AMRAP 3
8 No Push Up Burpee
4 Thruster (45/35)
Tuesday, February 17th
Workout: As Many Rounds as Possible in 20 Minutes
Option A:
300m Row
10 Deadlift (185/125)
50 Double Under
Option B:
300m Row
10 Deadlift (155/105)
30 Double Under
Option C:
200m Row
8 Deadlift (95/65)
50 Single Under
Wednesday, February 18th
Strength: 13 Minutes
5 x 3 Back Squat @ 70%
Rest 2:00 between sets.
Workout: Each Round for Time – 12 Minute Cap
Option A:
4 Rounds
15 Overhead Squat (95/65)
12 Strict Dip
Rest 1:00
Option B:
4 Rounds
15 Overhead Squat (75/55)
12 Assisted Dip
Rest 1:00
Option C:
4 Rounds
15 Overhead Squat (Light)
12 Box Dip
Rest 1:00
Thursday, February 19th
Workout: For Time – 15 Minute Cap
Option A:
5 Rounds
15 Kettlebell Swing (70/53)
15 V-Up
15/12 Calorie Bike / 200m Run
Option B:
5 Rounds
15 Kettlebell Swing (53/35)
15 Tuck Up
15/12 Calorie Bike / 200m Run
Option C:
5 Rounds
15 Kettlebell Swing (26/18)
10 Sky Touch
10/8 Calorie Bike / 200m Run
Conditioning: 9 Minutes
3 Rounds
1:00 Max Calorie Bike
2:00 Rest
Friday, February 20th
Wear red to REMEMBER EVERYONE DEPLOYED.
Workout: 20 Minutes
Option A:
10 Rounds – 2:00 Each
10 Box Jump (24/20)
10 Dumbbell Hang Clean to Overhead (50/35)
5 Strict Pull Up
Option B:
10 Rounds – 2:00 Each
10 Box Jump (20/16)
10 Dumbbell Hang Clean to Overhead (35/20)
5 Assisted Strict Pull Up
Option C:
10 Rounds – 2:00 Each
8 Box Jump (20/16)
8 Dumbbell Hang Clean to Overhead (25/15)
5 Ring Row
Cashout: 10 Minutes – Partner
Alternate between:
Partner A:
3 Sets
7 Bottom Half Barbell Curl
7 Top Half Barbell Curl
7 Barbell Curl
Partner B: Rig Hang
Saturday, February 21st
NO CLASSES
SIGN UP FOR THE WINTER SWOLSTICE
