Events for December 2022

Saturday, 2/27 – Class
February 26, 2016
Monday, 2/29
February 28, 2016

REMINDER:
Programming for this weekend, as well as the next four weekends,
will be split between H St and 14th St.
On Sunday’s, class at 14th Street will feature a workout similar to that week’s Open workout;
while class at H Street will feature a strength movement that is dissimilar in nature to that week’s Open workout.
Both workouts are posted below (14th St first, then H St)


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14th St. Class (Open focused gym)

Warm-Up
4 Rounds
8 Squats
4 Hanging Scap Retractions
8 Alt Samson Lunges
4 Spider Lunge w/ reach up
8 Cossack Lunges
4 Plank to Squat

then,

2 Minutes Single Leg Flexion with ER/side

Met-Con
AMRAP in 20 Minutes of
8 Alt. OH Plate Lunges (4/side)
8 Plate Burpees
8 Alt. OH Plate Lunges (4/side)
8 Pull-ups (scale to Ring Rows or Jumping Pull-ups)

Cool Down
1 Minute Band OH Stretch/side;
1 Minute death Stretch/ side;
Spinal Twist Series


H St Class (Non-Open workout gym)

Warm-Up
4 Rounds
4 Alt T Push-ups
8 Spider Lunges
4 Dolphin Push-ups
8 Alt Samson Lunges

Strength – Floor Press (25 Min)
Prep:
1 x 5 w/ bar; then,
3 x 3 working up

Work:
5-5-3-3-3
+ 10 DB Bent-Over Rows after each work set

Met-Con
5 Rounds of
:20 V-Ups
:20 Rest
:20 Windshield Wipers
:20 Rest
:20 Band Pull Aparts
:20 Rest

Cool Down
1 Min OH Band OH Stretch/side;
1 Min Standing Pec Stretch/side

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