Week of February 17th

Hope you all had an amazing weekend with this amazing weather! Tomorrow is Presidents Day but our schedule is the same. So, for those of you off work, we hope to see you there!

Monday

For Quality/Time:

3 Rounds of:

-5 Strict Muscle ups

-5 Deficit HSPU

-20 Box Step ups, high

Right into,

3 Rounds of:

-10 Strict Ring Dips

-10 HSPU

-30 Box Step ups, lower

Tuesday

“DT”

5 Rounds For Time:

-12 Deadlifts

-9 Hang Power Cleans

-6 Push Jerks

Wednesday

EMOTM for 21:00

Min 1: 3 Back Squats

Min 2: 3 Weighted Strict Pullups

Min 3: 0:15 Bike Sprint

Thursday Open Gym

For Time:

-50/40 Calorie Row

-50 Toes 2 Bar

-150 Double Unders

-50 Pistols, alternating

-50 Burpees

Friday

EMOTM for 6:00

-1 Hang Power Snatch + 1 Power Snatch

20:00 AMRAP:

-3 Snatches*

-400m Run

*each round, add 1 rep

Saturday

5 Rounds For Time in a team of 3:

P1: 18 WallBalls

P2: 15/12 Calorie Bike/Row

P3: 12 Lateral Box Jumps

High fives to start your week right!