2000m Row Retest – Wednesday, February 15 (O4W)
Wednesday:
Workout:
2000m row retest (previous scores on big board by garage doors – take pics of PR’s)
We can run 2-3 heats depending on size of the class.
Valentine’s Day – FitWit Speed Dating – Tuesday, February 14 (O4W)
Tuesday:
Workout:
FITWIT SPEED DATING
5 different stations with 1 minute to find a new partner.
1.
3 Man Team Workout – Monday, February 13 (O4W)
Monday:
Workout:
Posterior Gains: Everyone does deadlifts since the workout will have a high volume of pull-ups
Deadlifts –
3 sets of 10 reps (increase weight next set if you successfully make it to 10 reps) choose either one.
Thruster/Burpee Challenge & Team Game – Friday, February 10 (O4W)
Workout:
Thruster/Burpee Challenge
Working with a partner who is sharing the same bells, every minute on the minute, do 5 reps of 2KB Thrusters,
Unilateral KB Circuit – Thursday, February 9 (O4W)
Thursday:
Newbies:
KB Class – Swings, Rack, OH Press, & Clean
Posterior Gains:
Deadlifts –
3 sets of 12 reps (increase weight next set if you successfully make it to 12 reps) choose either one.
3 Man Team Workout – Monday, February 13 (O4W)
Monday:
Workout:
Posterior Gains: Everyone does deadlifts since the workout will have a high volume of pull-ups
Deadlifts –
3 sets of 10 reps (increase weight next set if you successfully make it to 10 reps) choose either one.
Fifty Shades of Pain – Tuesday, February 7 (O4W)
Tuesday:
Workout –
Nebie Day 1:
Teach Plank, Push-up, Squat, JR, and run assessment.
Newbie Assessment:
200 singles
Then:
10 Push-ups
15 Sit-ups
20 Squats
Repeat 1 time
Finish with:
200 singles
Vets:
Fifty Shades of Pain (retest from 12/13/16)
50 Pushups
50 Situps
50 Lunges (ea leg)
50 Yellow Bar Rows
50 Supermans
50 Squat High Pulls (50+,
Super Bowl Hangover – Monday, February 6 (O4W)
Monday:
Workout:
Posterior Gains:
Deadlifts –
3 sets of 12 reps (increase weight next set if you successfully make it to 12 reps) choose either one.
Rise Up Team Row – Friday, February 3 (O4W)
Friday:
orkout: Falcons Spirit Day (represent your Super Bowl bound Atlanta Falcons!)
RISE UP Team row comp (13 min):
Teams of 3 rowing 2 min per person X 2.
Newbie Reassessments & KB EMOM – Thursday, February 2 (O4W)
Thursday:
Workout:
Newbie reassessment
200 Singles
Then:
10 push-ups
15 situps
20 squat
Repeat 1 time
200 Singles
Vets:
Posterior Gains:
Deadlifts –
3 sets of 14 reps (increase weight next set if you successfully make it to 14 reps) choose either one.
Lucky 7’s – Wednesday, February 1 (O4W)
Wednesday:
Workout:
Lucky 7s – 4 diff stations for 7 min/station with 7 reps/exercise
7-min AMRAPS (1 min. rest between each)
1.
Balls to the Wall – Tuesday, January 31 (O4W)
Tuesday:
Workout:
Balls to the wall (10/25/16 retest)
EMOM 3 burpees + 5 wallball:
Add 1 wallball each round
12 min Max
3 min rest to get scores (total wallball complete – must complete round for them to count)
After
800m run around the building (start in the parking lot toward Ralph McGill,
Posterior Gains & 4 Min Intetvals – Monday, January 30 (O4W)
Monday:
Workout:
Posterior Gains:
Deadlifts –
3 sets of 14 reps (increase weight next set if you successfully make it to 14 reps) choose either one.
Team Competitions – Friday, January 27 (O4W)
Friday:
Workouts:
Team Competition:
- Kettlebell move vs. Slam balls (around 2-3 min/round):
Team 1 chooses 6 people to move kbs as quickly as possible while at the same time team 2 will have 6 people doing slam ball.
Strength, Cardio, & Core – Thursday, January 26 (O4W)
Thursday:
Workout:
Posterior Gains:
3 sets of 16 reps (increase weight next set if you successfully make it to 16 reps) choose either one.
30:30 Row/Swing & Partner Board – Wednesday, January 25 (O4W)
Wednesday:
Workout:
Power 30s: 2 x 6min Stations 2 min rest b/t stations.
- Row 30:30 – :30 second sprint (s/m @ 24-28) followed by :30 active recover (stay around same s/m) with focus on quick arm release and glide back to the catch position.