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“Game Over” – Thursday 2/13 *Yoga 6pm*

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Warm Up
Lower back // Stretch //Demo movements

WOD
On a 21:00 Clock:
Every 3:00:
5 Banded Deadlifts
5 Strict Weighted Pull-ups*

*If possible, increase loading across sets.
*7 total sets

Level 2:
On a 21:00 Clock:
Every 3:00:
5 Banded Deadlifts
5 Strict Pull-ups*

*If possible, increase loading across sets.
*7 total sets

Level 1:
On a 21:00 Clock:
Every 3:00:
5 Banded Deadlifts
5 Strict Banded Pull-ups*

*If possible, increase loading across sets.
*7 total sets

“Stricken” – Monday 2/10 *Oly class 4pm*

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Warm Up
Stretch/ C2B progression

WOD
For Time:
2 Rounds:
32/22 Calorie Row
32 Overhead Lunges (45/25# Plate)
32 Burpees to Plate
32 Chest-to-Bar Pull-ups

Level 2:
For Time:
2 Rounds:
32/22 Calorie Row
32 Overhead Lunges (25/15# Plate)
32 Burpees to Plate
32 Pull-ups

Level 1:
For Time:
2 Rounds:
16 Calorie Row
32 Overhead Lunges (15/10# Plate)
16 Burpees to Plate
32 Jumping Pull-ups

“Falling Trees” – Saturday 2/8 *Prehab 7am*

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Partner Workout!

30 min AMRAP
30 Synchro Air Squats
20 Deadlifts (each) (225/155#)*
200m Run Together
10 Synchro Burpees
6 Power Clean (each) (225/155#)*

*Split up reps as needed.

Level 2:
Partner Workout:
30 min
30 Synchro Air Squats
20 Deadlifts (each) (185/125#)*
200m Run Together
10 Synchro Burpees
10 Power Clean (185/125#)*

*Split up reps as needed.

Level 1:
Partner Workout:
30 min
50 Air Squats
25 Deadlifts (95/65#)
200m Run Together
20 Burpees
5 Power Clean (95/65#)

“Tamiflu to the Rescue” – Thursday 2/6 *open gym at 6pm*

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Warm Up
Dynamic // Demo Movements

WOD
AMRAP 12:
4-8-12-16…etc.
DB Step-ups (20″) (50/35#)
Toes-to-Bar
Single Arm DB Hang Clean & Jerk

Level 2:
AMRAP 12:
4-8-12-16…etc
DB Step-ups (20″) (35/25#)
Toes-to-Bar*
Single Arm DB Hang Clean & Jerk

*Perform half as many reps per round, 2-4-6-8…

Level 1:
AMRAP 12:
4-8-12-16…etc
DB Step-ups (20″) (20/10#)
Sit-ups
Single Arm DB Hang Clean & Jerk