01 23 18

P

A. OTM [7]

{0:20/0:40} Strict or K-RMU / walk rest

 

B. 4 Rds (Optional: FT)

21/15 Cal Bike

15 T2B

4-7 CJ (155/105)

 

C. 3 RNFT:

9 Glute Ham Raises

15 Supermans

21 GHDSU or 0:20 L-sit Hold

 

F

A. OTM [7]

{0:20/0:40} Pullup Negs or Flex Hang / walk rest

 

B. 4 Rds (Optional: FT)

18/12 Cal Bike

12 DB PP (40/30) or 12 Bench Dips

 

C. 3 RNFT:

0:10 Glute Bridge

0:15 Superman Hold

0:20 Hollow Hold

01 22 18

P

A. 2 Position Snatch (BTK, Floating; just above floor, do not drop bar between reps)
2 @ 70%
2 @ 75%
2 @ 80%

B1. BS: 5-5-5 @ 82%
B2. BS: 2-2-2 @ 87%, 90%, 93%

C. 3RFT [T14/C17]:
63 Air Squats
42 Calorie Row
21 HSPU (K-ok)

*Scale to [5]/rd. [2+2+1] e.g. (40/30/20) or (28/21/14) or (25/20/15)

F

A. Work to a MH of
3 OHS + 1 Pause (0:03) OHS

B. 5×5 Climbing (Work to H5)

C. 3RFT [T14/C17]:
28 Air Squats
21 Calorie Row
14 Pushups

*Scale to [5]/rd. [2+2+1]

 

Unfortunately, we have to cancel Tuesday and Wednesday lunch workouts this week.  We apologize for any inconvenience this may have caused.  All morning and evening workouts are unaffected.

 

Have you set up a goal setting session for 2018 yet?  If not, get on it! (link)

01 20 18

A. T(2-3), 4 RFT, Switch any time.

Bike 20 Cals

120′ WL (2xKB/DB OH or Goblet or unloaded)

 

T(2), OTM [12]:

B1. (Partner 1) 6/8/10 Burpees, max OHS or FS (115/75) w.r.t.

B2. (Partner 2), same

 

C. T(2), AMRAP [5]:

10 Cal Row

10 CTBPU / S-PU / K-PU / Box Jump Step Downs (24″/20″)

 

D1*. Bent Over DB or Barbell Row (3×12)

D2*. Diamond Pushups (3×10)

D3*. Standing DB Lateral Flys (3×10)