2/7/22 - 2/11/22

This week in workouts: 2/7/22 - 2/11/22


Monday - 2/7/22
Overhead Squat

  • 5 x 3

    • Same Weight

12 MInute AMRAP:

  • 6 Ring Dips

  • 12 OHS (95/65 lbs)

  • 24 Sit-ups

    • Score = Total Rounds + Reps

    • Rx1= 75/55 lbs

    • Rx3= 115/75 lbs


Tuesday - 2/8/22
Barbell Curl

  • 5 x 10 (Same Weight) (1 Minute Rest)

    • Score = Weight used

Handstand Hold

  • 3 x 1 Minute (1 Minute Rest)

    • Score = Time held unbroken

Deficit DB Reverse Suitcase Lunge

  • 5 x 10 (Same Weight) (1 Minute Rest)

    • Stand on 45 lbs plate

    • Score = Weight used

4 Minutes - Max Effort:

  • Max Cal Ski

    • Score = Max Cals


Wednesday - 2/9/22
For Time:
3 Rounds:

  • 15 Deadlifts (185/125 lbs)

  • 15 Pull-ups

  • Rest

    • 5 Minutes

3 Rounds:

  • 10 Deadlifts (225/155 lbs)

  • 15 C2B Pull-ups

    • Score = Total Time (Including rest)

    • Rx1= 155/105 - 185/125 lbs

    • Rx3= 225/155 - 275/185 lbs)


Thursday - 2/10/22
Hollow Hold

  • 5 x 30”

    • 1 Minute Rest

    • Score = Time held unbroken (5 Scores)

20 Minute AMRAP:

  • 10 Burpees over rower

  • 250m Row

    • Score = Total Rounds + Reps


Friday - 2/11/22
Split Jerk

  • 5x2 (Same Weight)

2 Rounds - For Time:

  • 20 DB hang Clean & Jerk (50/35 lbs) (Alt. every 5 reps)

  • 15 Box Jumps (24/20 in)

  • 10/7 Bike Cals

    • Score = Total Time

    • Rx1= 40/25 lbs

    • Rx3= 60/40 lbs


Happy Birthday Ryan!

Happy Birthday Pete!

Happy Birthday Maggie!

Happy Birthday Rachel!

Happy Birthday Dan!