jeff@316.fitness

2019-02-18

February 18, 2019 admin
0 Comment
WOD, Workout

Mon
0-10min
2 Rounds
10 WB, 8 KBS, 6 Ring Rows, 4 Burpee Broad Jump, 2 Laps around gym
10-25min
10min Alternating EMOM
3 Back Squat (5# more than last week)
3-5 Strict Pullup
25-35min
3 Rounds
10 Push-up + 1 Wall Walk w/ 30/45/60s hold
Rest 1min between rounds
40+
9min AMRAP
5 Hang Power Clean+ 5 Push Press + 5 Front Squat + 10 Lateral Hops over Bar
*Try and do all 15 reps unbroken

TUESDAY
0-10
3 Rounds
10 Cals followed by 1 Round of Cindy
10-30
Every 2min for 14 Minutes
5 TNG Power Snatch @65%
*Goal is to be smooth and efficient
30-40
Skill Practice – HS Walk, MU, DU, etc
40+
3 Rounds
Each is a 4 Min AMRAP
*No rest between rounds
Row 500 Meters/Bike 1000
Max Rep Burpee over DB (Rd1)
Max Rep DB Snatch (Rd 2)
Max Rep Devil Press (Rd 3)

WEDNESDAY
0-10min
4 Rounds
30 Double Unders
10 Barbell ONLY thrusters
10-30min
10 Min EMOM Alternating
Odd 5 Front squat at 70-80% of Max OR Add 5/10 lbs from your last week squat
Even 5 Dips
30-40
Skill Practice
40+
10-1 Wall Ball
1-10 TTB

THURSDAY
0-4
Tabata Calorie
5-9
Tabata Alternating between Goblet Squat, KB Swing, Burpee, Sit Up
10-30
4 Rounds
15 Dumbbell Curls
45 Second Out in Front Plate Hold
Single Arm DB or KB 200ft Overhead Walking lunge
30+
21 MIN EMOM
Min 1: 10 Burpees
Min 2: 20 Air Squats
Min 3: 20 second sprint on Bike/Row/or SKI

FRIDAY – Open 19.1
It’s 2019 Open Season!!
The 2019 Open starts this week! For the five weeks of the Open we will be doing a Friday Night Lights event each Friday. The goal is to come out and complete the workout and then to hang out and cheer on others as they do it as well.
Each week we will have a drawing for a prize for those that complete the workout. Along with the drawing we will have a CF316 community-building theme.
This first week is the BYOB Beer Swap. Bring a beer or two that we can add to the fridge and then after you do the workout pick a different beer to enjoy as you watch, cheer on, talk some smack to, or just hang out with other members! Also, we encourage you to come and hang out even if you don’t want to do the workout!