Week of Feb 26 - Mar 3
- Jocelyn Rylee
- Feb 25, 2024
- 1 min read
Winter Session II (5 weeks) of our NextGen kids program starts on Wednesday at 6:30pm. Fitness fun for kids age 9 and up! Click here to register.
Workouts for the Week
Monday Feb 26
OT90 x 7: 2 Snatch
(9:30 class Hang Power Clean)
15.1 RX
9 Min AMRAP
15 Toes to Bar
10 Deadlift (115/75)
5 Power Snatch (115/75)*
15.1 Scaled
9 min AMRAP
15 Hanging Knee Raises
10 Deadlifts, 85/55 lbs
5 Snatches, 85/55 lbs*
Ground-to-Overhead allowed (930 version Hang Power Clean)
It's a throwback today!
Tuesday Feb 27
Heavy Day
OT2M x 5: 3 Back Squat
---
Afterparty
OT2M x 5
5 Strict Pull ups*
5 Burpee Pull ups*
30 second Bar Hang
*Beast mode 7 reps
Wednesday Feb 28
OTM x 10:
Press 1-1-1-1
Jerk 1-1-1-1-1-1
----
5 RFT:
6 Push Press/Jerk (135/95)
12 Front Rack Lunge (135/95)
18-36-54-72-90 Doubles Unders
Thursday Feb 29
OTM X 30
1) 12/8 Bike Cals
2) Farmer Carry (100')
3) 12/8 Row Cals
4) Sandbag Carry (100')
5) 12 Shuttle run
6) Back Rack Hold (30 sec)
Friday March 1
🎈🎉🎂🥳 Happy Birthday today to Josie Sylvestre!!
Morning Classes
5 Cycles of:
In 2 mins
15/10 Ski Cals
Max Rep Overhead Squats*
rest 2 mins
*95/65 - 115/80 - 135/95 - 155/105 - 175/115
10 mins Skill work: HS walks or Wall walks
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9:30am Class
5 Cycles of:
In 2 mins
1 min ski cals
Max Rep Back Squats from rack (30%-40%-50%-60%-70%)
rest 2 mins
OTMx8
1) Front Plank
2) Side Plank R
3) Side Planks L
4) Hollow Hold
Evening
Heats of 24.1!
Saturday March 2
Muscle up skills
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7 min AMRAP*
1-2-3-4-etc
Power Clean (185/125)
(S)HSPU
-rest 3 mins-
7 min AMRAP
1-2-3-4-etc
DB Bench Press
Strict Pull ups or CTB
*Beast mode: 225/155 and Wall Facing HSPU
Sunday March 3
❤️🎉🎂🎈 Happy Birthday today to Kaitlin Merkowsky!!
5 rounds, each for time
starting OT5M
20 Box Jump (24")
20 Wall Ball (20/14lb)
20 KB Swings (24/16kg)
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