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Monday

New Years Day 2024 

9AM and 10:15AM classes only


 

Tuesday

Push Press

In no less than 6 sets, work to a heavy 4.

 

The Original 

5 Rounds For Time:

8 Clean & Jerk 115/80

50 Double Under

 

Rx+ = 145/105

 

Fitness:

5 RFT

16 Kettlebell Swing

75 Single Under

 

Cap = 13 Minutes


 

Wednesday

Front Squat 

Working sets of 10-8-6-4-2

Start at a "somewhat tough" 10 and then build from there.

The set of 10 can be around 70-75% and as you build


Lower Body WRK 

4 Sets Not For Time:

50ft Sandbag Bear Hug Carry

8/8 Weighted Bulgarian Split Squat

10 Heel Elevated Goblet Squat


 

Thursday

Night Shift 

For Time:

Ski 2000/1600m

Run 1 Mile

Row 2000/1600m


 

Friday

Bench Press 

10-8-6-4-2

Set of 10 should be around 60%

 

5 x 5 

For Time:

25 Thruster 75/55

25 Pull Up

25/20 Calorie C2 Bike

25 Pull Up

25 Thruster

 

Rx+:

95/65, Chest to Bar

 

Fitness:

35 Wall Ball Thruster

30 DB (2) Bent Over Row

25/20 Calorie Bike

30 DB (2) Bent Over Row

35 Wall Ball Thruster

 

Cap = 10 Minutes

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