2/25/2022

OPEN 22.1 Friday Night Lights Heats start at 5:45 pm All other classes will do the same workout.

2/24/2022

WORKOUT EMOM x 18 MINUTES MIN 1 – 1/1 DB or KB Turkish Get-Up (Athlete Choice) MIN 2 – 15-20 DB Hang Muscle Cleans (35/20) MIN 3 – :50 Bike/Row

2/23/2022

STRENGTH 5-5-5-5* Back Squat *Deload Week WORKOUT EVERY 3:30 x 5 SETS 75 Double Unders 15 Thrusters (115/75) -Rest the Remaining Time-

2/22/2022

STRENGTH 5-5-5-5* Push Press *Deload Week WORKOUT AMRAP x 16 MINUTES 300/250m Row 12 Alt. Overhead Lunges (95/65) 15 Alt. V-ups* *1 Rep= R + L.

2/21/2022

STRENGTH 5-5-5-5* Power Clean *Deload Week. WORKOUT 6 ROUNDS FOR TIME 5 Power Cleans (155/105) :30 Front Rack Hold 200m Run

2/18/2022

STRENGTH 6-4-2-6-4-2* Deadlift WORKOUT 5 ROUNDS FOR TIME* 5 Deadlifts (275/185) 15 Pull-Ups 15 Wall Balls (20/14) *If you finish under 9:00, option to complete a Bonus 6th Round.

2/17/2022

STRENGTH 6-4-2-6-4-2* Push Press WORKOUT AMRAP x 12 MINUTES 20 Slam Balls (30/20) 15/12 Cal Bike 10 Push Press (115/75)

2/16/2022

STRENGTH 6-4-2-6-4-2* Power Clean WORKOUT FOR TIME 800m Run 40 Box Jump Overs (24/20) 20 Hang Power Cleans (155/105) 400m Run 20 Box Jump Overs 10 Hang Power Cleans

2/15/2022

STRENGTH 4 SETS 20-25 Seated PVC Lat Pull-Downs 20-25 PVC Supinated Tricep Extension -Rest As Needed b/t Sets- WORKOUT EMOM x 20 MINUTES MIN 1 – 18/14 Cal Row MIN 2 – 15 Toes to Bar MIN 3 – Max Alt. DB Up-Down (50/35) MIN 4 – Rest

2/14/2022

STRENGTH 6-4-2-6-4-2* Back Squat NCFIT BENCHMARK WORKOUT “CUPID’S CHOKEHOLD” AMRAP x 14 MINUTES 2 Front Squats (185/135) 14 Russian KB Swings (53/35) 2 Front Squats 14 American KB Swings* *Every other round complete 28 Alt. Plank Hip Taps.

2/11/2022

STRENGTH 6-4-2-6-4-2 Power Clean WORKOUT 4 SETS AMRAP x 2:30 MINUTES 2 Power Cleans (185/135) 4 Box Jump Overs (24/20) 6 Toes to Bar -Rest :30 b/t Sets- *Pick up where you left off.

2/10/2022

STRENGTH 6-4-2-6-4-2 Back Squat WORKOUT FOR TIME 21 Front Squats (135/95) 400m Run 15 Front Squats 200m Run 9 Front Squats 100m Run