Happy 2017!!! We are excited to help you hit your goals in 2017. Please write them on the board at the front of the gym, so we can help you be the best version of you in 2017.
Monday Hours: 9:30, 10:30 and 11:30am only.
Tuesday on: Normal Hours
Monday:
Back Squat: 5@78%, 1@83%, 5@78%, 1@86%, 5@78%, 1@89%
3 Rounds:
20 Calorie Row
16 Thrusters (95/65#)
20 Burpees
17 Toes-to-Bar
16 Min time cap
Additional Work:
Hang Snatch: 3@60%, 3@65%, 3×3@70%
Snatch Pull: 3-3-3-3 @ 105%
Choose one of the following:
A. 6 sets of 6 unbroken muscle-ups
B. 7 sets of 5 unbroken muscle-ups
C. 8 sets of 4 unbroken muscle-ups
D. 9 sets of 3 unbroken muscle-ups
Rest as needed between sets
Tuesday:
For time:
5 Rounds of Cindy*
directly into:
3 Rounds of DT**
Directly into:
1,000m Row
*1 Round of “Cindy”: 5 Pull-ups + 10 Push-ups + 15 Air Squats
**1 Round of “DT”: 12 DL + 9 HPC + 6 PJ (155/105)
Additional Work:
A. 3 sets of 21 unbroken Kipping HSPU
B. 4 sets of 18 unbroken Kipping HSPU
C. 5 sets of 15 unbroken Kipping HSPU
D. 6 sets of 12 unbroken Kipping HSPU
Rest as needed between sets
1:30 of AMRAP of Bar Facing Burpees
Rest 1 minute
1:00 of AMRAP of Bar Facing Burpees
Rest :30
:30 of AMRAP of Bar Facing Burpees
Wednesday:
5 Rounds of:
AMRAP 4:
30/20 Calorie Row
12 Kettlebell Snatches, alt arms 53/35
AMRAP of 10m Shuttles in remaining time
Rest 4 mins between rounds
Additional Work:
Hang Clean: 3@60%, 3@65%, 3×3@75%
Clean Pull: 3-3-3-3 @ 105%
Jerks: 3@60%, 3@70%, 3@75%, 2×3@80%
Front Squat: 3@78%, 1@83%, 3@78%, 1@86%, 3@78%, 1@89%
3 Rounds, NOT for time:
25 GHDSU
1 min Overhead DB Hold (50/35#)
Thursday:
Deck of Cards:
Spades: Kettlebell Swings (53/35#)
Clubs: Goblet Squats (53/35#)
Hearts: Ab-mat Sit-ups
Diamonds: Burpees
Friday:
Clean and Jerk: 3+1@65%, 3+1@70%, 3+1@75%, 2+1@80%, 2+1@85%
10 Ring Muscle-ups
100 Double-unders
20 Squat Snatch (135/95#)
100 Double-unders
10 Ring Muscle-ups
Additional Work:
Snatch: 4@65%, 4@70%, 4@75%, 2×3@80%, 3×1@85%
Back Squat: 4@79%, 1@84%, 4@79%, 1@87%, 4@79%, 1@90%
Saturday:
In teams of 2:
Row 2,000m
42 Thrusters 95/65
42 C2B Pull-ups
Row 1,000m
30 Thrusters 95/65
30 C2B Pull-ups
500m Row
18 Thrusters 95/65
18 C2B Pull-ups
