Feb 17 – Feb 23, 2020

The Jacked Rabbit Fitness Podcast is now live! You should be able to find it wherever you like to listen to podcasts. Coaches Brandon and Chris will host and post every other Friday. Episode 1 opens with who we are and gives some detail to what we’re doing with programming at SRCF and ends with hot tips on butterfly kipping pull ups. Who had the better hot tip!? Let us know on social media.

Video Versions are also available on our youtube channel.

 

FREE MOVEMENT SCREENS!

Do you struggle in any of the common movements we do on a regular basis? Do you have pain associated with it? We want to help you get to the bottom of it by offering free movement screening on Saturday, February 29. There is a sign up sheet in the gym. Walk-ins are welcome, but RSVPs will take priority on available time slots. Plan to spend about 15 minutes with a coach to complete the movement screen.

Monday February 17, 2020

1A. Deadlift [email protected]

1B. KB Hinge Work

AMRAP 14

1-2-3-4…

Handstand Push ups

C2B Pull ups

Burpees

Tuesday

1A. Close Grip Bench Press 8RM, then 2×5-6

1B. Shoulder Stability Work

5 Rounds for time of:

200′ Bear Hug KB Carry, 71/53

25 American KB swings, 71/53

20 Goblet Lunges, 71/53

Rest 1 min.

Sweat WOD 6:30 AM and 7:30 PM

On a 5 min clock

30 goblet squats

30 AKBS 53/35

Max effort calories on bike

rest 2 mins

On a 5 min clock

10 1 arm KB thruster R

10 1 arm KB Thruster L

30 abmat sit ups

Max Effort Burpees

Rest 2 mins

Repeat  once more

 

 

 

 

 

Wednesday

1A. Paused Front Squat 5 sets of 5

1B. Hip Mobility Work

Annie

50-40-30-20-10

Double Unders

Sit Ups

Thursday

1A. 2 Clean High Pulls + 1 Power Clean 5 heavy sets

1B. Ankle/Foot Work

Annie, are you ok?

21-15-9

Calorie Row

Thrusters, 65/45

Med Ball Cleans, 20/14

Sumo Deadlift High Pull, 65/45

Wall Balls, 20/14

Burpees

 

Sweat WOD 6:30 am/7:30 pm

25 Minute AMRAP

Ski 25/15 Cals

10 DB Man Makers 35/20 RX 

Bike 25/15 Cals

10 DB Man Makers

Row 25/15 Cals

10  DB Man Makers

Friday

1A. Halting Deadlifts [email protected]

1B. Hip/Quad Mobility Work

3 Rounds for time of:

Run 400m

10 Front Squats, 135/95

20 Pull ups

Saturday

Deck of Cards, synchro with teams of 3-4

Hearts: Burpees

Clubs: Prisoner Squats

Spades: Hand Release Push ups

Diamonds: Lunges, L+R=1

 

9 am Sweat WOD

3 Rounds for Total Time of:

15/10 Calorie Row

6 Pole to Pole weighted  Box Pushes 90/65

15 DB push presses 

*Rest 3 minutes between rounds

Sunday

Sweat:

5 Rounds of :45 on/:15 off

Body Rows

Goblet Squats

Mountain Climbers

Box Jumps

Sit ups

Wall Balls