Warm-up:
Individual…
Row 500m
Crossover Symmetry
15 Hollow Rocks
15 High Box Step ups
Group…
Samson Lunges Down
Zombie walks Back
5 Pull ups 5 Push ups (twice)
15 Squats
Fitness and Performance:
17.2
RX:
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
Men use 50-lb. dumbbells/Women us 35-lb. dumbbells
Scaled:
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans
Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds.
Men use 35-lb. dumbbells/Women us 20-lb. dumbbells
Mobility:
Mash forearms with PVC and partner
Mash Lats on roller
Roll Posterior
Box Brief:
********February Comittment Club winners are:
Aaron Alvarez,
Chrissy Williams,
Eric Fleming,
Erica Larsen White
Becca Lopez,
Holly James Amburgey,
Holly Elizabeth Hooks,
Jamie Auda-Leigh Taylor,
Jessica Skeels,
Jenny Loring Gregory Bouton,
John Dodd,
Kirk Wascom,
Stacey Owens Hipps,
Stephen Hopkins,
Tanya Hart,
Tony A,
Caitlin Pittman
Caroline Wible
Randy Foy