New Years Schedule:
Thursday (31st): Open Gym 9am-12pm
Friday (1st): Open Gym 9am-12pm
Sat & Sun: Open Gym 9am-12pm
Thursday:
Part 1: AMRAP 17min
20 Russian KB Swings
20 Wall Balls
20/15 Cal Row
Rest 3min
Part 2: AMRAP 17min
40 Walking Lunges
30 Sit-ups
20/15 Cal Row
10 Burpee Pull-ups
Rx’d:
53#/35# KB
20#/14# WB
Rx’d+:
70#/53# KB
30#/20# WB
Equal Cal Bike or Ski
Burpee Bar Muscle-ups(5)
Friday:
Coach OT’s Cardio Blast: New Years Addition
[6 to 12 Rounds]
45/15 Row
45/15 Ski
45/15 Bike
45/15 Double Under
45/15 Ring Plank
Saturday:
AMRAP30min
1000m/800m Bike
1 Round of “Barbara”
1 Round of “Barbara”
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
Sunday:
For Time:
2,000m/1,600m Row
On The Minute (starting at 1:00):
5 Deadlifts
Rx’d:
135#/95#
Rx’d+:
185#/135#
Rx’d++:
Choose your own DL weight based on strength