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!
