Family Day- Gym will be closed to reflect the holiday

Jason

OPEN GYM 9:30am-11:30am

 3 Sets: 12-9-6 Reps of:
Sandbag Clean 150lb/100lb
Bench Press 205lb/135lb
Rest 1:1 between sets
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Box Brief:
Tomorrow, Monday February 17, 2020- Gym will be closed to reflect the Family Day Holiday

Mike & Pat

In Teams of 2 complete the following for time
60 GHD Situps
30 Squat Cleans #225/#155
40 Ring Muscle ups/ Bar Muscle ups/Burpee Pullups
30 Squat Cleans #225/#155
60 GHD Situps

Athlete Notes:
GHDs are ideally done in 2-4 sets.
*Squats can be done as singles.
*Squat clean should not be more than 75% of your max.
*Muscle ups are ideally done in sets of 5 or more.
*Time Cap of 30:00 Minutes*
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Box Brief:
Monday February 17, 2020- Gym will be closed to reflect the Family Day Holiday

Happy Valentines Day

3 Rounds of:
3/2 Legless Rope Climbs
12 Strict Handstand Pushups/DB Strict Press (moderate loading)
48 Double Unders
REST 3:00 Minutes
3 Rounds:
3 Rope Climbs
12 Deficit Handstand Pushups/ DB Push Press (heavy loading)
24 Calorie SKiERG
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Meghan

With a running clock, perform the following: 
0:00- 3:00 Minutes: 30/20 Calorie Bike
3:00- 6:00 Minutes: 30/20 Calorie Row
6:00- 9:00 Minutes: 30/20 Calorie SkiERG
9:00- 12:00 Minutes: 30/20 Calorie Bike
12:00- 15:00 Minutes: 30/20 Calorie Row
15:00- 18:00 Minutes: 30/20 Calorie SkiERG
18:00- 21:00 Minutes: 30/20 Calorie Bike
21:00- 24:00 Minutes: 30/20 Calorie Row
24:00- 27:00 Minutes: 30/20 Calorie SkiERG
27:00- 30:00 Minutes: 30/20 Calorie Bike
30:00- 33:00 Minutes: 30/20 Calorie Row
33:00- 36:00 Minutes: 30/20 Calorie SkiERG
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Marsha

Part 1. Every 2:00 Minutes for 10:00 Minutes (5 Sets) perform 3 Squat Snatches or Squat Cleans, building in load every set if possible.

Part 2. For Time:
30 Squat Snatches #185/#125 
-or-
30 Squat Cleans #225/#155
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Sharon

In Teams of 3 complete the following for time:
200 Calorie Bike
150 Pullups
100 Burpee Box Jump Overs
Partition Calories/Reps as needed
One Athlete working at a time
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