Events for December 2022

Friday, 3/18 – 16.4 Prep & Mobility (non-class programming)
March 17, 2016
Sunday, 3/20 – Class
March 19, 2016

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


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H St. Class (Open focused gym)

Warm-Up
3 Rounds of
15 Squats
10 Spider Lunges
15 Band Good Mornings
10 Arm Circles

Met-Con Prep
1 x 10 RDL w/ bar + 5 DB Front Squats + 5 DB Push Press
2 x 5 Deadlifts + 5 DB Thrusters

Team Met-Con (In teams of 3-4, 30 Min Cap)
Once through for time:

Row 30/21 Cals (each teammate)
30 Deadlifts (each teammate) (M:185/155/135/115, W: 123/103/93/83)
Row 25/15 Cals (each)
30 DB Thrusters (each) (M: 40/30, W:25/15)
Row 20/12 Cals (each)
20 Deadlifts (each)
Row 15/9 Cals (each)
20 DB Thrusters (each)

– May break up DLs and Thrusters as desired, but one person only working at a time
– As soon as one person finishes DL/TH reps they can start next row

Cool Down
Band Hamstring Series


14th St Class (Non-Open workout gym)

Warm-Up
3 Rounds of
6 Dolphin Push-ups
12 Hip Bridges
6 Alt T Push-ups
12 Supine Scorpion

Strength – Floor Press (25 Min)
Prep:
1 x 5 w/ bar; then,
2-3 x 5 (working up in weight)

Work:
5-5-3-3-3
– Follow each work set w/ 15 Band Pull Aparts

Met-Con (15 Min Cap)
Complete for time
10-8-6-4-2 DB Renegade Rows*
10 V-Ups

* 1 rep = Push-up + Row (L) + Push-up + Row (R)

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