Friday & The Weekend! Feb 13-15

Friday & The Weekend! Feb 13-15

Friday & The Weekend! Feb 13-15

Happy Friday the 13th…we’ve got a Nasty WOD that just won’t go away…

And…we’ve got a PACKED Schedule for the weekend:

1. 9am Open Prep Class!

2. 10am Our First Annual Sweatin with your Sweetie WOD!

Calling all couples…or wanna be couples…or maybe never will be couples!

3. Barbell Strength – 11am….stay after & show your soulmate how you can be their Swole Mate!

4. 10am Energizer on Sunday…followed by…

5. The Monthly Skillz Class!

Trouble with Muscle Ups…even having trouble on knowing where to start?

Then THIS is the class to attend. Coach Dan has a ton of progressions for everyone – get ready to get on top of the rings!

And…like all of our skillz classes it’s included in everyone’s memebership!

6. NEXT Friday Night – we’re having our 2nd TEAM High Voltage training of the year!

Why Friday Night for this one? To get everyone ready for Friday Night Lights of course.

We’ll be going over Open Prep warm up protocols for different type of workouts fueling protocols

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Friday’s Training;

Fitness/Performance/Sport

A. Squat Clean Thruster
One rep every minute for 10 min
F; Thruster x3 reps from rack
P: Squat Clean Thruster or Power Clean + Thruster
S: Full Squat Clean Thruster
working up in weight

B. 21-15-9
Overhead Squat
Chest to Bar Pull Ups

Sport; 115/80
Performance 95/65
Fitness: Light BB or Front Squat

Finish with; Tabata Push Ups low score

MAP; 7:30am + 5:30pm

Tabata This!

Full Tabata at each station low score;

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Unit for the row is “calories”.

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Saturday; Open Prep; 9am

A. Muscle Up Skill work & barbell cycling transitional work;

B. 3 min max rep muscle ups
or Max Rep Dips

C. 7 min AMRAP;
13.4
3-6-9 climbing ladder of;
135/95#
Toes to Bar