Gym closed due to inclement weather.

At Home Workout

Tabata of:

– air squats

– push-ups

– sit-ups

– bag swings

*A tabata is 8 rounds of 20 seconds of work with 10 seconds of rest for 8 rounds. Complete the 8 rounds of each movement before moving onto the next movement. Try and go straight through or add 2 minutes of rest between each movement. 

Fitness

A) E2.5M x 6 sets:

– 3 BB or goblet box squats @ 31X1 tempo

After odd sets:

– 6/side bent over KB row @ 31X1 tempo

After even sets:

– 12 alt. seated DB piston presses

*Box squats should be heavier than last week. 

B) For time

– 40 pull-ups

– 80 cal row

– 120 wallballs

*Partition reps any way you like

*20 minute cut-off

Performance

A) E2M x 8 sets:

– 1 back squat 85-90+%

B) CrossFit Open Workout 20.5

– 40 muscle ups

– 80 cal row

– 120 wallballs (20/14 to 10/9’)

*Partition reps any way you like

*20 minute cut-off

At Home Workout

21-18-15-12-9-6-3 reps for time

– thruster

– up/down

*Use a weighted backpack, some old DBs, or something of the like for your thrusters.

EMOM x 10-30 minutes

– 8 prisoner reverse lunges

– 6/4 push-ups

– 4 sit-ups

Scale rep and time as needed.

Fitness & Performance

A) E3M x 5 sets:

– 2 deadlifts @ 3011 tempo + 4 regular deadlifts @ 65-70%

– 8-12 tough push-ups (weighted and/or deficit, BW, elevated)

Fitness & Performance

Strength Option

B) 3 sets for quality:

– 20 DB walking lunges

– 1 lap heavy reverse sled drag

– 10/arm bent over DB row

– 20 tricep band push-downs

OR

Conditioning Option

B) Death by cal row or bike

– start at 6/4 calories and add 1 calorie every minute until failure

Fitness

A) E2M x 4 sets each

Station 1:

  • 8/side DB/KB split squats

Station 2:

  • 8 DB incline press
  • 8 bent over reverse fly 

*All reps should be performed with a 3 second eccentric tempo.

B) EMOM x 10-20 sets:

– 3 Up/down DB devil press 

– 3-4 strict pull-ups

– 3-5 wallballs 

Performance

A) E2M x 8 sets:

– 1 clean + 1 jerk

*Build to about 90+%

B) EMOM x 10-20 sets:

– 3 DB devil press (35/25s)

– 4 pull-ups

– 5 wallballs (20/14)

Fitness

E8M x 4-5 sets:

– 200m run

– 12 DB/KB reverse lunge

– 12 hanging knee raises or sit-ups

– 12 cal row

– 12 DB/KB push press

– 12 RKB swings 

– 20 single unders

Performance

E8M x 4-5 sets:

– 200m run

– 16 DB/KB reverse lunge (35/25)

– 12 toes to bar

– 16/12 cal row

– 12 DB/KB push press

– 16 RKB swings (53/35)

– 20 double unders

Programming: Feb. 8-14

Monday 2/8

Fitness

E3M x 6 sets:

– 12 alt DB bench press (6/side)

After sets 1,3,5…

– 12 alt KB gorilla row w/ pause (6/side)

After sets 2,4,6…

– 12 banded no moneys

B) AMRAP in 15 minutes:

– 8 double KB deadlifts 

– 12 push-ups (elevated if needed)

– 16 alternating box step ups

Performance

A) E3M x 6 sets:

– 2-3 bench press 85% 

After sets 1,3,5…

– 12 alt KB gorilla row w/ pause (6/side)

After sets 2,4,6…

– 12 banded no moneys

B) Open WOD 11.2

AMRAP in 15 minutes:

– 9 deadlifts (155/100)

– 12 push-ups

– 15 box jumps (24/20”)

Tuesday 2/9

Fitness

E3M x 3 sets:

– 12-16 strict overhead BB/DB press (from floor)

– 12-16 double DB Romanian deadlifts

– 24 plate/medball Russian twists

B) E5M x 3-4 sets:

– 400m run (scale to 300m)

– 12 hang DB snatch (3/3/3/3)

– 12 up/downs

Performance

A) E2.5M x 4 sets

– 2.2.2 TnG power snatch clusters

*Rest 10 sec between doubles

B) E5M x 3-4 sets:

– 400m run

– 10 power snatches (75/55)

– 15 bar facing burpees

Wednesday 2/10

Fitness

E8M x 4-5 sets:

– 200m run

– 12 DB/KB reverse lunge

– 12 hanging knee raises or sit-ups

– 12 cal row

– 12 DB/KB push press

– 12 RKB swings 

– 20 single unders

Performance

E8M x 4-5 sets:

– 200m run

– 16 DB/KB reverse lunge (35/25)

– 12 toes to bar

– 16/12 cal row

– 12 DB/KB push press

– 16 RKB swings (53/35)

– 20 double unders

Thursday 2/11

Fitness

A) E2M x 4 sets each

Station 1:

  • 8/side DB/KB split squats

Station 2:

  • 8 DB incline press
  • 8 bent over reverse fly 

*All reps should be performed with a 3 second eccentric tempo.

B) EMOM x 10-20 sets:

– 3 Up/down DB devil press 

– 3-4 strict pull-ups

– 3-5 wallballs 

Performance

A) E2M x 8 sets:

– 1 clean + 1 jerk

*Build to about 90+%

B) EMOM x 10-20 sets:

– 3 DB devil press (35/25s)

– 4 pull-ups

– 5 wallballs (20/14)

Friday 2/12

Fitness & Performance

A) E3M x 5 sets:

– 2 deadlifts @ 3011 tempo + 4 regular deadlifts @ 65-70%

– 8-12 tough push-ups (weighted and/or deficit, BW, elevated)

Fitness & Performance

Strength Option

B) 3 sets for quality:

– 20 DB walking lunges

– 1 lap heavy reverse sled drag

– 10/arm bent over DB row

– 20 tricep band push-downs

OR

Conditioning Option

B) Death by cal row or bike

– start at 6/4 calories and add 1 calorie every minute until failure

Saturday 2/13

Fitness

TBA

Performance

TBA

Sunday 2/14

Open Gym 10-12pm

Tuesday 2/9

Fitness

E3M x 3 sets:

– 12-16 strict overhead BB/DB press (from floor)

– 12-16 double DB Romanian deadlifts

– 24 plate/medball Russian twists

B) E5M x 3-4 sets:

– 400m run (scale to 300m)

– 12 hang DB snatch (3/3/3/3)

– 12 up/downs

Performance

A) E2.5M x 4 sets

– 2.2.2 TnG power snatch clusters

*Rest 10 sec between doubles

B) E5M x 3-4 sets:

– 400m run

– 10 power snatches (75/55)

– 15 bar facing burpees