Workouts for 2/11-2/16/2019

Monday, February 11

*5:30a Class Cancelled - Check FB and Schedule for further updates throughout the day*

*UPDATE: No 6p CrossFit or StrongHuman - Open Gym until 7p*

STRENGTH

5x5 Back Squat

VENTILATION / PLUMBING

15 Minute AMRAP:
30 Wallballs (Fit: 14/10#, RX: 20/14#)
30 Toes-2-Bar (Fit: Hanging Knees-2-Chest)
30 Box Jumps (Fit: 20/16", RX: 24/20")

MONDAY SNOWED-IN WOD

WARM-UP

Broom DROM
3x:
-30s Wall Sit Hold
-5 Inchworms w/Push-Up
-5 McKenzie Press

STRENGTH

Single-Arm OH Soup-Can-Hold Reverse Lunges: 3x8/side w/3s tempo down and up
(Fit: 4oz can, RX: 14.5oz, FB: Costco-Sized)

WORKOUT

3 Rounds for Time:
5 Bent-Over Suitcase Rows (Fit: ~10#, RX: 20-30#, FB: 50+)
1. Start with feet in jumping-stance (shoulder-width), holding suitcase horizontally by the ends
2. Hinge at the hips with a flat back and knees slightly bent to start
3. Pull suitcase toward chest, driving elbows straight back next to ribs and drawing shoulder blades together
4. Lower suitcase back to starting position, keeping core engaged
10 Burpees
15 V-Ups (Fit: Tuck-Ups)
20 Suitcase Deadlift

BONUS

Accumulate 8 Minutes in Plank Hold
(Feel free to use kids and petkids on your back as weight)


Tuesday, February 12

*5:30a Class Cancelled - Check FB and Schedule for further updates throughout the day*

STRENGTH

5x5 Power Snatch

VENTILATION / PLUMBING

14 Minute AMRAP:
15 Ring Push-ups (Fit: Box/Bar/Knee Push-ups, FB: Handstand Push-ups)
16 DB Snatch (Fit: 35/20#, RX: 50/35#)


Wednesday, February 13

STRENGTH

5x5 Deadlift

VENTILATION / PLUMBING

21-15-9 For Time:
Deadlift (Fit: 105/75#, RX: 185/125#, FB: 225/155#)
Bar Facing Burpees (Fit: Bodybuilders)


Thursday, February 14

STRENGTH

5x5 Power Clean

PLUMBING / VENTILATION

12 Minute EMOM:
Odd: Hang DB Cleans (Fit: 35/20#, RX: 50/35#, FB: 70/50#)
Even: Double-Unders (Fit: Single-Unders)


Friday, February 15

STRENGTH

5x5 Push Jerk/Split Jerk

PLUMBING / VENTILATION

4 Rnds For Time:
10 DB Presses (Fit: 20/10#, RX: 35/20#, FB: 50/35#)
15 Pullups (Fit: Toe Spot, FB: 5 Bar or Ring Muscle-ups/Attempts)
20 Situps


Saturday, February 16

STRENGTH

10 Minute EMOM:
3 Curtis P Complex (Fit: 65/45#, RX: 95/65#, FB: 115/95#)

VENTILATION / PLUMBING

10,9,8,7,6...1 For Time (30 Minute Cap):
Russian Kettlebell Swings (Fit: 35/26#, RX: 53/35#, FB: 62/44#)
Goblet Squats (Fit: 35/26#, RX: 53/35#, FB: 62/44#)
KB Crush Curls (Fit: 35/26#, RX: 53/35#, FB: 62/44#)
KB Push-ups (Fit: 35/26#, RX: 53/35#, FB: 62/44#)