Monthly Archives: February 2017

Tuesday – February 28, 2017

Progressive

AMRAP 12
10 Wallballs @ 20/14
10 Pull-ups
20 Wallballs
20 Pull-ups
30 Wallballs
30 Pull-ups
40 Wallballs
40 Pull-ups
50 Wallballs
50 Pull-ups

BOOTCAMP
A.
5 Rounds:
Run 400m
10 Cossack Squats
20 Push-ups
30 Sit-ups

Monday – February 27, 2017

Please make sure you are able to log-in to ZENPLANNER. We will start switching systems next week updating memberships. If you have any questions, please reach-out to Bo or email Fitness5three5@gmail.com

Progressive

“17.1”
For time:
10 Dumbbell Snatches (50/35 lbs)
15 Burpee Box Jump-Overs (24″/20″)
20 Dumbbell Snatches
15 Burpee Box Jump-Overs
30 Dumbbell Snatches
15 Burpee Box Jump-Overs
40 Dumbbell Snatches
15 Burpee Box Jump-Overs
50 Dumbbell Snatches
15 Burpee Box Jump-Overs

Time cap: 20 minutes

Bootcamp

For time:
10 KB Swing
15 Burpee Box Jump-Overs (24″/20″)
20 KB Swing
15 Burpee Box Jump-Overs
30 KB Swing
15 Burpee Box Jump-Overs
40 KB Swing
15 Burpee Box Jump-Overs
50 KB Swing
15 Burpee Box Jump-Overs

Time cap: 20 minutes

Friday – February 24, 2017

OPEN 17.1 tonight from 5:30-7:30 pm
Come watch, hangout, compete or just workout!

Progressive

A.
Every 90 seconds for 10 sets:
Hang Snatch + Snatch + Overhead Squat

B.
AMRAP 8
15 Power Snatch @ 75/55
30 Double Unders

Bootcamp
A.
For max reps/calories:
2 Minutes of Assault Bike
2 Minutes of Kettlebell Swings
2 Minutes of Push-Ups
2 Minutes of Air Squats