010124-010524Monday New Years Day 2024 9AM and 10:15AM classes only TuesdayPush PressIn no less than 6 sets, work to a heavy 4. The Original 5 Rounds For Time:8 Clean & Jerk 115/8050 Double Under Rx+ = 145/105 Fitness:5 RFT16 Kettlebell Swing75 Single Under Cap = 13 Minutes WednesdayFront Squat Working sets of 10-8-6-4-2Start at a "somewhat tough" 10 and then build from there.The set of 10 can be around 70-75% and as you buildLower Body WRK 4 Sets Not For Time:50ft Sandbag Bear Hug Carry8/8 Weighted Bulgarian Split Squat10 Heel Elevated Goblet Squat ThursdayNight Shift For Time:Ski 2000/1600mRun 1 MileRow 2000/1600m Friday Bench Press 10-8-6-4-2Set of 10 should be around 60% 5 x 5 For Time:25 Thruster 75/5525 Pull Up25/20 Calorie C2 Bike25 Pull Up25 Thruster Rx+:95/65, Chest to Bar Fitness:35 Wall Ball Thruster30 DB (2) Bent Over Row25/20 Calorie Bike 30 DB (2) Bent Over Row35 Wall Ball Thruster Cap = 10 Minutes
Monday New Years Day 2024 9AM and 10:15AM classes only TuesdayPush PressIn no less than 6 sets, work to a heavy 4. The Original 5 Rounds For Time:8 Clean & Jerk 115/8050 Double Under Rx+ = 145/105 Fitness:5 RFT16 Kettlebell Swing75 Single Under Cap = 13 Minutes WednesdayFront Squat Working sets of 10-8-6-4-2Start at a "somewhat tough" 10 and then build from there.The set of 10 can be around 70-75% and as you buildLower Body WRK 4 Sets Not For Time:50ft Sandbag Bear Hug Carry8/8 Weighted Bulgarian Split Squat10 Heel Elevated Goblet Squat ThursdayNight Shift For Time:Ski 2000/1600mRun 1 MileRow 2000/1600m Friday Bench Press 10-8-6-4-2Set of 10 should be around 60% 5 x 5 For Time:25 Thruster 75/5525 Pull Up25/20 Calorie C2 Bike25 Pull Up25 Thruster Rx+:95/65, Chest to Bar Fitness:35 Wall Ball Thruster30 DB (2) Bent Over Row25/20 Calorie Bike 30 DB (2) Bent Over Row35 Wall Ball Thruster Cap = 10 Minutes
