Monday 2/27/17

Strength: 10 min EMOM 2-3 Split Jerks Conditioning: 10 min as far as possible: Ski Relay (groups of 3-4) :20 at a time. 2 min. Rest 10 min as far as possible: Bike Relay(groups of 3-4) :20 at a time.

Friday 2/24/17

Strength: Speed Day 8 x 3 Box Squats at 70% Conditioning: 10 Dumbbell Snatches 15 Burpee Box Jump Overs 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

Thursday 2/23/17

Strength: Strict Press 3 x 2-3 reps 3 Rounds between warm up sets 10 Banded Lat Pull Downs 10 Bent Over Reverse Flies Conditioning: 7 Rounds: 7 Deadlifts (185/135) 14 Box Jumps

Wednesday Class 2/22/17

Strength: Core Work 3 Rounds (Not For Time): -10-15 Toes to Bar -:45-:60 Plank -10/side Plank to K2E Conditioning: 60 Bar Over Burpees Rest 3 min. 100 Wall Balls Rest 3 min. 60 Cals Row

Tuesday 2/21/17

Strength: 3 x 2-3 Box Squats (Narrow stance, no pause) Between Sets: -10 Banded GM -7/side Prayer Hold Lateral Step ups Conditioning: 5 Rounds 400m run 15 Push ups

Monday Class 2/20/17

Skill: 12 min EMOM (alternating) -10 Power Snatches 75/55 -30 Double Unders Conditioning: 5 Deadlifts 4 Power Cleans 3 Front Squats 2 Squat Cleans 1 Jerks *Work up to heavy single of weightlifiting complex

Friday 2/17/17

Strength: Speed Day 8 x 3 Box Squats @ 65% Conditioning: With a Partner 3 min of... -Bike -Ski -Sled -Row -Shuttle Run *Rest 1 minute between movements

Thursday 2/16/17

Strength: Close Grip Bench Press 3 x 2-3 reps Between Warm Up Sets 3 Rounds 10 each Partner Pull Overs 7 SA Seated Press/side Conditioning: 10 min AMRAP (Open workout 13.2) 5 P. Press (115/95) 10 Deadlift (115/95) 15 Box Jumps (24/20)

Wednesday 2/15/17

Strength: Skill Day 20 minutes ME Farmer’s Carry :90 Rest ME Bar Hang :90 Rest ME Pinch Plate Hold :90 Rest Conditioning: Tabata 1.Ball Slams 2.Renegade Row 3.Hollow Body/Plank Hold (alternating) 4.Row

Tuesday 2/14/17

Strength: Sumo Deadlift 3 x 2-3 reps Between Warm Up Sets: 3 Rounds 1 lap HEAVY sled Push 8/side Banded Reverse Lunge Conditioning: As Far as possible in 7 min…. (Open Workout 11.6) 3 Thrusters 95/65 3 Pull Ups 6 Thrusters 6 Pull Ups 9,9 etc….

Monday 2/13/17

Skill: 12 min alternating EMOM ODD: 3 Hang Cleans (Goal is to maintain speed) EVEN: 20-30 lateral bar jumps Conditioning: 15 min. AMRAP 5 HSPU 10 Burpees 15 Sit Ups 20 Grasshoppers

Friday 2/10/17

Strength: 3 Rep Max Box Squat Conditioning: Open Workout 11.3 5 min AMRAP Squat Clean and Jerk 165/110

Thursday 2/9/17

Strength: Make up 3 RM lift day Conditioning: 5 Rounds Every 3 min complete.. 12/10 cal sprint on bike 10 burpees

Wednesday 2/8/17

Strength: 3 Rep Max Conditioning: Partner Workout 15 minutes P1: Run 400 m P2: AMRAP 20 Jump Lunges (L+R=2) 20 KB Swings

Tuesday 2/7/17

Strength: 12 min alternating EMOM ODD: 12-15 Wall Balls EVEN: Pull Work 2-7 reps Conditioning: As far as possible in 10 min… 1 P. Clean (175/115) 1 Push Up 2 P. Cleans 2 Push Ups 3,3 etc….

Monday 2/6/17

Strength: 3 RM Deadlift Conditioning: Record all 4 times: 50/40 cal bike 3 min. Rest 500/400 m row 3 min. Rest 500/400 m ski 3 min. Rest 50 Burpees

Friday 2/3/17

Strength: Bullet Proof Shoulders Conditioning: Lynne 5 Rounds: -Max Effort Body Weight Bench Press -Max Effort Pull-ups

Thursday 2/2/17

Strength BWM/Make-Up Lift Day Conditioning With a Team of 3 (1 person working at a time) 70 Cal Row 75 Power Clean 60 Cal Row 75 Deadlift 50 Cal Row 75 Ball Slams 40 Cal Row 75 Burpees

Wednesday 2/1/17

Strength Press, Push Press, Jerk 1,1,1,1,1 Push Cluster (1 Press + 1 Push Press + 1 Push Jerk) Conditioning 3 Min AMRAP 15 cals bike 15 Thrusters (95/65) Rest 3:00 AMRAP 3:00 12 cals bike 12 Thrusters (115/75) Rest 3:00 AMRAP 3:00 9 cals bike 9 Thrusters (135/95)

February Athlete of the Month

Congratulations to Jen McPherson for being our February Athlete of the Month. She has shown how hard work and consistency can pay off, she has crushed our two food challenges, and most importantly she makes the gym more fun when she is there. Thank you for making our gym a better place. Please tell us about yourself. I have lived in Colorado for 22 years which is the same amount of time I have been married to my husband. I have 2 teenagers , a son and a daughter. I have been a registered nurse for almost 18 years and currently work as the Nurse Educator in the Emergency Department. When did you become a member at Defiance West? February 2016 What made you join Defiance West and why do you

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6420 County Road 335 Unit B

New Castle, CO 81647

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