February 2015

Squat A. Front Squat 3×5 @ 70% +5-10# B. SA OHS from half kneeling 3×10 Press A.Push Press/ Bench Press 3×5 @70% +5-10# B. SA Bench Press Alt ( 1 wt stays up) 3×10 Workout x 3rft Row 20 Cal 20 Leg Raises 20 SA KB Swings 26/35 20 Plyo Jumps(air squats to 90 degree)

Workout: 25 min Team Challenge- Team Relay Race (2 min rest in-between) “Man Your Stations” 1. Max Burpees as a team…only 1 person goes 3min 2. Max Power Cleans as a team…only 1 3min (Mens and Womens bars 95/65) 3. Max Wall Balls 3min 4. Max Shuttle Run 3min (length of gym) 5. Max distance

Strength 24 min Squat A. Back Squat 3×5 @70% +5-10# B.Bulgarian Split Squats/ Half Kneeling 3×10 Deadlift A. Regular 1×5 (working set) +5-10# B. KB Deadlifts 3×10 Workout: 3rds Single Arm Push Press/ Push Press x8ea Transverse Slam Balls or ball toss x8(ea) Pull Ups (Strict) x 5ea Plate Extensions x8 90 day participants. Replace

        8 rounds 500m (@ 85%) Row then… 6 Plank get ups    Rest 1 min 90 day challenge 1.7 minutes amrap Burpees 2.8 rounds 500m (@ 85%) Row then… 6 Plank get ups    Rest 1 min

Squat A. Front Squat 3×5 @ 70% +5-10# B. Goblet Squat to ball 3×10 Press A. Strict Press 3×5 @70% +5-10# B. Half Kneeling Press 3×10 Workout: 3rds Single Arm Farmer Carry (Heavyish) Down and back x4 20 (10ea) Half Kneeling Chops- Use KB-Ball<a 20 (10ea) Cross Over Squats