WORKOUTS

Open gym today at 10 a.m.

Partner workout: For time 15 rounds 20 cal row 20 partner MB throws  100m partner run

STRENGTH: 10×3 speed banded push press @50% 1RM  Red+ 150 org-150 30” rest between sets  CONDITIONING: 20’ AMRAP 5 pull ups 10 push ups 15 straight leg sit ups *30 double unders after each round *Add one round of 5/10/15 each time completed POWER HOUR:

STRENGTH: 20’ to establish  1 RMea back rack forward lunge  CONDITIONING: 8’ AMRAP 20 alt OH DB lunges(10 left arm up/10 right arm up) 15 R DB swing  10 cal assault bike  ACCESSORIES: 8×2 TNG box jump 8×2 Speed Banded Deadlift @50% 1RM 5x5ea Cossack

“Active Recovery/Open Gym” 8x500m row Rest 1:1 Into… 100 hollow rocks Into… 10’ recovery work

STRENGTH: 20’ to establish:  1 RM split jerk  CONDITIONING: 30-20-10 DB hang clean and split jerk Toes to bar *Repeat from January 21st 2020 ACCESSORIES: 5×1 banded push press 3×8 kneeling tempo DB push press (31×1) 5×1 hang muscle clean + shoulder press 1×200 band tricep

4 Rounds Run 400m 20 Sumo deadlift high pull (95/65) 20 Back Squats (95/65)

Open gym today at 10am

PARTNER WORKOUT: For time 100 cal row 50 box jump overs 100 cal bike 50 box jump overs 100 cal row 50 box jump overs 

STRENGTH: 10×3 speed banded push press @50% 1RM  Red+ 150 org-150 30” rest between sets  CONDITIONING: 16’ AMRAP 10 Chest to bar pull ups 20 alt SA devils press 30 Double unders  ACCESSORIES: 3×12-14 DB bench press 3×12-14 skull crushers 3×12-14 DB front raises 4×1’