Saturday, 3/5 – Class
March 4, 2016
Monday, 3/7
March 6, 2016

Weekend programming for this weekend, as well as the next three weekends,
will be split between H St and 14th St.
On Sundays, 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)


14th St Class (Open focused gym)

3 Rounds of
6 Pause Squats
6 Reverse hand Spider Lunges
6 Squats
6 Spider Lunge with Reach up
6 Jump Squats
6 Quadruped Ext & Rotation/side

2 x 2 Pause Ext + 2 Hang Clean Hi-Pulls (bar, light)
2 x 2 Hang Hi Pulls + 2 Hang Squat Cleans + 2 Front Squats (light, then moderate)
2 x 2 Squat Cleans (working up to workout weight)

In teams of 3, complete AMRAP in 20 Minutes:
10 Toes to Bar
25 Double Unders (scale to 50 Single Skips)
10 Squat Cleans

– One person working at a time. Each exercise must be completed by all 3 before anyone moves on to next exercise

H St Class (Non-Open workout gym)

4 Rounds of
4 Alt T Push-ups
8 Alt Samson Lunges
4 Band Scarecrow
8 Alt Dead Bugs


1 Min Standing Band Lat Tri Stretch/ side
1 Min Self Bully Stretch/ side

Strength – Push Press (25 Min)
1 x 10 strict Press (w/ bar); then,
3 x 3 Push Press (working up in weight)


3 Rounds, NFT, of
10 Tube Face Pulls
15 Band Tricep Pressdowns
20 Spider Planks (10/side)

Cool Down
1 Minute Band Trap stretch / side
1 Minute Band OH stretch/side
1 Minute Standing Tricep stretch/side

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