Below is your Week of Workouts.
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YOUR WEEK OF WORKOUTS
Monday 012323
WU: 2x
Gate Run
12 Wall Balls
8/6 Strict Pull Ups
36 Hollow Flutter Kicks
Strict Pull Up Dev: E2:30 x3
Max Rep Strict Pull Ups
The Fun: 7 RFT
2 Hang Squat Cleans
1 Squat Clean
15 Wall Balls (20#/14#)
Gate Run
Rest 2:00
Tuesday 012423
WU:
Gate Run
20 Step Ups
And then, 2x
10 Count HS Hold
10 Ring Rows
10 Eye Lvl Kb Swings
5 Box Jumps
Skill Dev: Death by Kipping Pull Up
The Fun: 15:00 AMRAP
6 HSPU
9 OH Kb Swings (70#/53#)
6 Burpee Box Jump Over (24”/20”)
15 Sit Ups
Wednesday 012523
WU: 3x
10/7 Cal Bike
Gate Run
3 Inch Worms
Strict Pull Up Dev: 3x
6 Chin Ups
+ 15 “UB” C2G Push Ups
The Fun: 4 RFT
6/4 – 4/3 – 2/2
Ring Dips
12 Russian Twists
And then,
15/12 Cal Row
Alleyway Run
Thursday 012623
NO THURSDAY CLASSES
Friday 012723
WU: 2x
5/4 Cal Bike
10 Crossbody Toe Touch
Walking Lunge Down
10 V- Ups
Punter Kicks Back
5 Chin Ups
The Fun: Dumbbell Funbell
30:00 AMRAP
12/8 Cal Bike
10 Alt Devils Press
— Rest 1:00 —
12 Single Leg DB Deadlifts (e/ 3)
20 Jumping Lunges
— Rest 1:00 —
4 Alt Turkish Get Ups
20 Lemon Squeezers
— Rest 3:00 —
Saturday 012823
The Fun: Open Workout 19.2
8:00 to Complete
25 Toes to Bar
50 Double Unders
15 Squat Cleans (135#/95#)
25 Toes to Bar
50 Double Unders
13 Squat Cleans (185#/135#)
—If done before 8, continue. If done after 8, 800m Run—
4:00 to Complete (until 12:00 on the Clock)
25 Toes to Bar
50 Double Unders
11 Squat Cleans (225#/155#)