The Weekly Preview Feb 17-Feb 23

The upcoming week comes with some fun events your way. On Monday Feb 17, we will be celebrating Lisa Doman as our member of the month. This will be a fun and challenging mix of movements with a little strength endurance flair. As we move towards the end of the week we will be hitting one of our favorite benchmark workouts, “Angie”, a classic girl WOD that we haven’t tested in the gym for a while. If you have been wondering what all those bodyweight movements and progressions were about this is it!

Now for a look at the week ahead!

Monday: Member of the Month Workout

“Lisa”
For Time:
85 Double Under Buy-In
———
4 Rounds
4 Squat Snatches at 135#/95#
15 Cal Row
4 Thrusters at 135#/95#
12 Pull-Ups
———
85 Double Under Cash-Out

Tuesday: Posterior Chain Day

Deadlift Progression at 30×1 Tempo
3-3-3-3

Strength Conditioning
7min AMRAP
5 Deadlifts at 225#/155#
10 Box Jumps at 24”/20”

Wednesday: Squatting Strength and Aerobic Capacity

Pause Front Squat (2sec Pause)
Take 15min to Find a 1RM

3 Rounds for Max Reps
1min: Ari Squats
1min: Rest
1min: Ski Erg
1min: Rest
1min: Slam Balls at 30#/20#
1min: Rest

Thursday: Power and Speed

Strength Conditioning
Every 4min for 20min
5 Power Clean Singles at 75%
25/20 Cal Bike

Friday: Benchmark WOD

“Angie”
For Time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

Saturday: Competition Day!

Tuff Love!!

Sunday:

Split Jerk 1RM
15min to Establish a new 1RM

Strength Accessory
Filly Press x 8/side
Paloff Press x 10/side
Handststand Hold x 30sec 

R: 2min between sets

x 4 Sets

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