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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