Below is your Week of Workouts.
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YOUR WEEK OF WORKOUTS
Monday 011623
WU: 3x
Gate Run
3x
1 MB Clean
+ 3 Wall Balls
And then,
12 Ring Rows
Lunge Stretch Down
The Fun: For Time
3-6-9-12-15
Hang Power Clean (155/105)
C2B Pull Ups
Tuesday 011723
WU:
1/2 & 1/2
16/10 Cal Bike (1/2 Jog + 1/2 Sprint)
12 Kb Swings (Eye Level 1st, OH 2nd)
20 Lemon Squeezers
8/6 Chin Ups
Stamina: For Time
.5 Mile Bike
The Fun: 5 RFT
18 OH Kb Swings (53#/35#)
54 Hollow Flutter Kicks
9 Target Burpees
Wednesday 011823
WU: 3x
Gate Run
20 Shoulder Taps
6 Lateral Step Ups p Leg
10 Push Ups
6 Box Jumps
Front Squat E2:30 x6
10EB-7LW-3/2LW-5MW
Start the first of six sets
3/2-3/2-3/2-5-5
The Fun: 10:00 AMRAP
8 Box Jumps (30/24)
16 Jumping Lunges
12/10 HR Push Ups
Thursday 011923
NO THURSDAY CLASSES
Friday 012023
WU:
Gate Run
1 Wall Climb
5/3 Strict Pull Ups
15 Air Squats
Alleyway Run
2 Wall Climb
10/6 Strit Pull Ups
15 Air Squats
The Fun: 5 RFT
400m Run
21 Push Press (75/55)
15 Air Squats
9 Pull Ups
Saturday 012123
WU: 3x
Gate Run
10 Kb Deadlift
5-3-1 p/ Leg
Stepback Lunges
6 Burpees
Open Workout 22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlift (225/155)
Bar Facing Burpees