Flex – Mon, Feb 27

CrossFit Armis, Armis Oglethorpe, Armis Cumming, Armis JSTARS, Armis Calhoun, Armis Black Flag, Armis Macon – Flex

Functional Strength

Back Squat (3×10*)

(Score is Weight)

*Deload Week. Next cycle (now for our dynamic lifts) starts next week. Use a light or light-mod weight for all 3 sets. Smooth movement.

GOAL: RPE 4

Bodybuilding

Metcon (Checkmark)

1.) 2-3 SETS

10 Alt DB Farmer Step-Back Lunges (Light-Mod)

20 DB Deficit Push-Ups

30 Alt. DB Deadbugs*

*Hold light DBs pressed out over chest.

-Rest as Needed b/t Sets-

(No Measure)

2.) 2-3 SETS

20 Plate Curls

20 Plate Presses

10/10 Plate Around the World

-Rest as Needed b/t Sets-

(No Measure)

NOTE — Deload week. Intentional volume and loading reduction across the entire week.

Extra Credit

FOR RECOVERY (Checkmark)

10:00 Nasal Breathing Bike

Into…

1-2 SETS

2:00 Standing Forward Fold

2:00 Straddle

2:00 Seated Figure-4 Hamstring Reach (L)

2:00 Seated Figure-4 Hamstring Reach (R)

2:00 Seated Forward Fold (Wide Legs)

2:00 Cobra Stretch

2:00 Child’s Pose

2:00 Rebound / Lay Flat

-Rest about :30 b/t Each Interval-

(No Measure)

NCFLEX – Sun, Feb 26 – REST DAY

CrossFit Armis, Armis Oglethorpe, Armis Cumming, Armis JSTARS, Armis Calhoun, Armis Black Flag, Armis Macon – Flex

Flex – Sat, Feb 25

CrossFit Armis, Armis Oglethorpe, Armis Cumming, Armis JSTARS, Armis Calhoun, Armis Black Flag, Armis Macon – Flex

Aerobic Capacity

Metcon (Checkmark)

ON A 30:00 RUNNING CLOCK…

Run, Row, or Bike*

Option to perform before or after your workout.

*Pace should be in or around ‘Zone 2’ range, 70-80% of you max heart rate. This is 30:00 of continuous work. Prioritize nasal breathing.

(No Measure)

Functional Capacity

Metcon (Time)

PICK YOUR POISON…

Choose ONE of the Two Workouts

1.) 5 ROUNDS FOR TIME

200m Run

12 DB Thrusters (Mod)

12 Toes to Bar

12 Russian KB Swings (Heavy)

(Score is Time)

2.) 3 ROUNDS FOR TIME

400m Run

30 DB Thrusters (Mod)

30 Toes to Bar

30 Russian KB Swings (Heavy)

(Score is Time)

Extra Credit

None. Rest & Recover!

Flex – Fri, Feb 24

CrossFit Armis, Armis Oglethorpe, Armis Cumming, Armis JSTARS, Armis Calhoun, Armis Black Flag, Armis Macon – Flex

Functional Strength

Deadlift (2-2-2*)

(Score is Weight)

*Week 8 of 10-6-2 Cycle. Goal is to beat your 2-2-2 from Week 3 and your 2-Rep from Week 5. This will be our final test on the Back Squat, Press, and Deadlift. Next week we deload before the next cycle.

GOAL: RPE 9-10

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

30 Banded Good Morning

15/15 Side Lunges*

15/15 Single Leg Glute Bridge-Ups

*Light Weight Optional

-Rest as Needed b/t Sets-

2.) 3 SETS

15 DB Seal Rows (Mod-Light)

15 DB Chest Flyes

15 DB Narrow Grip DB Bench

-Quick Rest-

Max Banded Tricep Extensions

-Rest as Needed b/t Sets-

(No Measure)

3.) 3 SETS

20 Banded Crunches

10/10 Banded Woodchops

20 Alt. DB Twisting Curls*

*:01 Pause at the top of every rep

-Rest as Needed b/t Sets-

(No Measure)

Extra Credit

FOR RECOVERY (Checkmark)

10:00 Nasal Breathing Bike

Into…

1-2 SETS

2:00 Seal Stretch

2:00 Child’s Pose

2:00 Cross Shoulder Stretch in Saddle (L)

2:00 Cross Shoulder Stretch in Saddle (R)

1:00 Deadhang

2:00 Rebound / Lay Flat

-Rest about :30 b/t Each Interval-

(No Measure)

NCFLEX – Thu, Feb 23 – REST DAY

CrossFit Armis, Armis Oglethorpe, Armis Cumming, Armis JSTARS, Armis Calhoun, Armis Black Flag, Armis Macon – Flex

Flex – Wed, Feb 22

CrossFit Armis, Armis Oglethorpe, Armis Cumming, Armis JSTARS, Armis Calhoun, Armis Black Flag, Armis Macon – Flex

Aerobic Capacity

Metcon (Checkmark)

ON A 30:00 RUNNING CLOCK…

Run, Row, or Bike*

Option to perform before or after your workout.

*Pace should be in or around ‘Zone 2’ range, 70-80% of you max heart rate. This is 30:00 of continuous work. Prioritize nasal breathing.

(No Measure)

Bodyweight Movement Flow

Metcon (Time)

FOR TIME

50-40-30-20-10*

Double Unders

‘Strict’ Sit-Ups**

*After each full set, complete 15 Burpee Box Jumps.

**Strict Sit-Up should be performed with minimal arm throw.

(Score is Time)

Extra Credit

FOR RECOVERY (Checkmark)

Perform a Full-Body Yoga Session

Pick 10 Positions and Hold Each for 2:00…rest about :30 b/t positions. Start and end the session with 10 ‘box breaths’. Inhale for :03-:05, Hold Full for :03-:05, Exhale for :03-:05, Hold Empty for :03-:05…repeat pattern until 10 reps.

(No Measure)

Flex – Tue, Feb 21

CrossFit Armis, Armis Oglethorpe, Armis Cumming, Armis JSTARS, Armis Calhoun, Armis Black Flag, Armis Macon – Flex

Functional Strength

Shoulder Press (2-2-2*)

(Score is Weight)

*Week 8 of 10-6-2 Cycle. Goal is to beat your 2-2-2 from Week 3 and your 2-Rep from Week 5. This will be our final test on the Back Squat, Press, and Deadlift. Next week we deload before the next cycle.

GOAL: RPE 9-10

Bodybuilding

Metcon (Checkmark)

1.) 2 SETS

15-12-9-6

Strict Wide Grip Pull-Up

Single DB Pull-Over (Heavy)

Strict Tempo Dips*

*Pause :01 at Top and Bottom.

-Rest 1:30 b/t Sets-

(No Measure)

2.) 3 SETS

20 Alt. Curtsy Lunges (Mod)

-Quick Rest-

1:00 Split Squat Hold (L)

1:00 Split Squat Hold (R)

-Quick Rest-

20 Single DB Glute Bridge-Ups

-Rest 1:30 b/t Sets-

(No Measure)

3.) EMOM x 12 MINUTES

MIN 1 – :40 Copenhagen Plank (L)

MIN 2 – :40 Copenhagen Plank (R)

MIN 3 – Max Push-Ups

(No Measure)

Extra Credit

None. Rest & Recover!

Flex – Mon, Feb 20

CrossFit Armis, Armis Oglethorpe, Armis Cumming, Armis JSTARS, Armis Calhoun, Armis Black Flag, Armis Macon – Flex

Functional Strength

Back Squat (2-2-2*)

(Score is Weight)

*Week 8 of 10-6-2 Cycle. Goal is to beat your 2-2-2 from Week 3 and your 2-Rep from Week 5. This will be our final test on the Back Squat, Press, and Deadlift. Next week we deload before the next cycle.

GOAL: RPE 9-10

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

10/10 Single DB RDL (Heavy)

30 Heel Elevated Slow Air Squats

30 Tib Raises

30 Calf Raises

-Rest as Needed b/t Sets-

(No Measure)

2.) 3 SETS

15 DBL DB Bent Over Row (Mod)

Immediately Into…

15 DB Push Press (Mod)

Immediately Into…

Max DB Bench Press (Mod)

-Rest as Needed b/t Sets-

(No Measure)

3.) EMOM x 10 MINUTES

MIN 1 – Max Banded 1/2 Curls*

MIN 2 – Max Weighted Deadbugs

*For the 1/2 curl, hold the band at tension in the 1/2 up position then curl all the way to the top. Repeat for the entire minute.

(No Measure)

Extra Credit

FOR RECOVERY (Checkmark)

10:00 Nasal Breathing Bike

Into…

1-2 SETS

2:00 Standing Forward Fold

2:00 Straddle

2:00 Seated Figure-4 Hamstring Reach (L)

2:00 Seated Figure-4 Hamstring Reach (R)

2:00 Seated Forward Fold (Wide Legs)

2:00 Cobra Stretch

2:00 Child’s Pose

2:00 Rebound / Lay Flat

-Rest about :30 b/t Each Interval-

(No Measure)

NCFLEX – Sun, Feb 19 – REST DAY

CrossFit Armis, Armis Oglethorpe, Armis Cumming, Armis JSTARS, Armis Calhoun, Armis Black Flag, Armis Macon – Flex

Flex – Sat, Feb 18

CrossFit Armis, Armis Oglethorpe, Armis Cumming, Armis JSTARS, Armis Calhoun, Armis Black Flag, Armis Macon – Flex

Aerobic Capacity

Metcon (Checkmark)

ON A 20:00 RUNNING CLOCK…

Jog, Row, or Bike Slowly for Distance*

*Every 2:00 (including starting at 0:00), sprint AS HARD AS POSSIBLE for :15.

*Athlete can choose any cardio choice. Feet must move for the full 20 minutes. No resting by stopping movement. Nasal breathing only during the ‘slow’ times.

(No Measure)

GOAL: RPE 6

Bodybuilding

Metcon (Checkmark)

1.) 5 SETS

100m Heavy DB Farmer Walk

15 DB Floor Press (Heavy)

20 Single DB Goblet Squat (Heavy)

-Rest as Needed b/t Sets-

(No Measure)

2.) 3 SETS

‘Barbell 28s…’

7 Empty Bar Curls

7 Empty Bar 1/2 Curls (Bottom Up)

7 Empty Bar 1/2 Curls (Top Down)

7 Empty Barbell Curls

-Rest as Needed b/t Sets-

(No Measure)

3.) 3 SETS

Max Diamond Push-Ups

-Rest :30-

Max Banded Narrow Grip Tricep Extension

-Rest :30-

Max Banded Wide Grip Lat Pull Down

-Rest as Needed b/t Sets-

(No Measure)

Extra Credit

None. Rest & Recover!