February 2024

Complete 7 sets, not for time:3 back squats10 GHD sit-ups10 back extensions Scale: 2:1 abmat or hollow holds, Superman’s

7:30-9:30 am Elizabeth21-15-9 reps for time of:CleansRing dips ♀ 95 lb ♂ 135 lb Scale: 15-12-9, weight

6:30-9 am A different kind of workout: Accumulate:5 minutes of L-sit hold5 minutes of handstand hold10 minutes of plank hold Break up the work as needed. Or Something to attempt to make Skyler happy!3 rounds for excellent mechanics…5 thrusters 65/95 lbs10 deadlifts 65/951 round of 360 hollow rock (cuz it aint about making him completely

6:30-9 am 10 rounds for time of:10 dumbbell thrusters100-meter sprint ♀ 15-lb DBs ♂ 25-lb DBs Scale:5 rounds for time of:10 dumbbell thrusters100-meter run ♀ 8-lb DBs ♂ 10-lb DBs

6:30-9 am RandyFor time: 75 power snatches ♀ 55 lb. ♂ 75 lb. Scale: 50 reps, weight only for beginners. The rest of you try it!

7:30-9:30 am This will now be our permanent new Saturday hours! 3 rounds for time of:20 deadlifts75 scissor jacks ♀ 125 lb ♂ 185 lb Scale2 rounds for time of:20 deadlifts75 scissor jacks ♀ 65 lb ♂ 95 lb

6:30-9 am Hope for Refugees3 rounds of: Shuttle runs, 8 mDumbbell snatchesBike for caloriesDumbbell box step-upsStrict burpees This workout has the same format as Fight Gone Bad, working at each station for one minute then rotating. After completing all 5 stations, rest for 1 minute before starting the next round. One point is given for