Deadlifts 5×2@90% 1RM
then,
50-Double Unders
25-Deadlifts (185/125)
25-T2B
40-Double Unders
20-Deadlifts
20-T2B
30-Double Unders
15-Deadlifts
15-T2B
For time.
Wednesday, January 8th
Make Up Day.
Tuesday, January 7th
Front Squat 5×2@90% 1RM
Stiff Leg Deadlifts 5×2
then,
For time:
25-Thrusters (95/65) (rx+ 115/75)
35-Box Jumps (24/20)
45-Wall Balls (20/14) (rx+ 30/20)
55-Calorie Assault Bike
Monday, January 6th
Bench Press 5×2@90%1RM
Strict CTB Pullups 5×2 (weighted if possible)
then,
5 Rounds for time of:
10-HSPU’s
10-Bodyweight Rows (lying under barbell racked at hip height)
15-V Ups
15-Back Extensions
Sunday, January 5th
Back Squat 4×4@85% 1RM
Single Leg Bent Leg Bridge 4×4/leg
then,
15:00 AMRAP of:
*with a 45/25# bumper plate…
20-OH Walking Lunges (10 per leg)
20-Squats holding plate
20-G2OH with plate
20-Jumps Over plate
Saturday, January 4th
*Today is our free workout at 9:00 & 10:00am so bring a friend and start the new year off right!
Make Up Day.
Friday, January 3rd
Push Press 4×4@85% 1RM & Pendlay Row 4×4@85% 1RM
then,
4 rounds of:
1:00 work, 2:00 rest:
30-Double Unders
Max S2OH reps (95/65) (RX+ 115/75)
Score = total S2OH reps
*Bonus*
Death by Ring Muscle Ups
1 Muscle Up on minute 1, 2 Muscle Ups on minute 2, etc. until failure.
*Saturday is our next free workout at 9:00 & 10:00am so bring a friend and start the new year off right!
Thursday, January 2nd
Warmup: Barbell Waiters Walk, 4x50ft
OHS 4×4@85% 1RM
then,
20-Power Snatch (95/65)
20-Pullups
20-OHS
20-T2B
20-Full Snatch
20-K2E’s
For time.
*This Saturday is our next free workout at 9:00 & 10:00am so bring a friend and start the new year off right!
Wednesday, January 1st
*Our FREE New Years Day workout will be today at 10:30. Partner workout so bring a friend! All other class times and open gym times are cancelled.
“2020”
2 Rounds for time. Each partner must do a 20,20 set before switching out.
20-Calorie Row, 20-Burpees Over Rower
20-Calorie Bike, 20-V Ups
20-Double Unders, 20-Ball Slams (30/20#)
20-Wall Balls, 20-Ring Rows (20/14#)
20-GHD Situps, 20-Jump Squats
*Thursday’s schedule is back to normal.
*This Saturday is our next free workout at 9:00 & 10:00am so bring a friend and start the new year off right!
Tuesday, December 31st
Make Up Day.
*The 6:00pm class today (New Years Eve) is cancelled. There will be no open gym after 6:00pm.
*Our FREE New Years Day workout will be tomorrow at 10:30. Bring a friend! All other class times and open gym times are cancelled.
