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Training for Monday, February 16th

JUST A REMINDER…..The gym will be open for normal hours!!! Group Circle Warm Up Strength Muscle up transition work (false grip pull ups, transition drills, etc) Workout of the Day

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Training for Sweetheart Saturday, February 14th

Group Circle Warm Up Love from Coach Mitch Love of the Day Grab your sweetheart aka gym partner, and complete the Sweetheart Chipper: 120 Pull Ups 120 Plate Ground to

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Training for Thursday, February 12th

CFWS Group Circle Warm Up Tabata OH Squats with PVC pipe Hollow Hang from Pull Up Bar Skill Quick talk about the Clean & Jerk Strength For 8 minutes (EMOM)

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Training for Wednesday, February 11th – It’s a BENCHMARK!!!!

Group Circle Warm Up Strength 20 minutes to complete Bench Press 5 * 5 (increase weight each working set) Workout of the Day “Diane” 21-15-9 Deadlifts (225/155) HSPU Cool Down

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Training for Tuesday, February 10th

Group Circle Warm Up Dave’s Delight Strength 20 minutes to complete: Back squat 10, 8, 6, 4, 2 reps – work up in weight. Get out of your comfort zone!!!

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Training for Monday, February 9th

Group Circle Warm Up The Coach D special!! Strength 15 minutes to complete 5 * 3 Push Press (weight to increase each set) Workout of the Day 12 EMOM of

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Training for Friday, February 6th

CFWS Group Circle Warm Up Workout of the Day 6 Rounds: 10 Overhead Lunges w/ Plate (45/25) 10 Russian Twists with same Plate (tap each side is one rep) 200m

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Training for Thursday, February 5th

CFWS Group Circle Warm Up 3 Rounds: 10 Wallballs 10 cal Row/10 cal Assault Bike 10 Burpees Strength Snatch Technique work -then- 5 sets of 2 – increase weight every

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Training for Wednesday, February 4th

Group Circle Warm Up 3 Rounds (30 secs work, 30 secs rest) Squats Lunges Steps in Place Sit Ups Blank Bar Push Press (45/35) Strength Thruster: work up to a

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Training for Tuesday, February 3rd

CFWS Group Circle Dave’s Special Warm Up Strength 10 minutes to complete: Strict pull ups 5 x ME (use lightest band if needed) Workout of the Day 500m Row/25 calories

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