011623-012023

Sign up for the Open for a Cause by this week please!

Mon (Jan 16th)

Dead Stop Deadlift 4x4 Start around 70% Build or stay at one weight *Must control bar to the floor, no dropping or slamming

Jimmy Fallon (Time) 5 Rounds For Time 1 Rope Climb 2 Power Clean 185/125 3 Wall Walk 4 Front Squat 15min Cap Fitness: 4 DB(2) Bent Over Row 6 DB(2) Power Clean :40 Plate Hold 8 DB(2) Front Squat RX+: 245/165

Tue (Jan 17th)

Push Press

Set 1-2: 6 Reps Set 3-4: 5 Reps Set 5-6: 4 Reps Start at 45-50% of your heaviest overhead lift and build from there.

Annie (Time) 50-40-30-20-10 Double-Unders Sit-ups

Fitness: 75-60-45-30-15 Single Unders

Wed (Jan 18th)

Prep WRK (No Measure) 15min EMOM - 6-12 Strict Pull-Up - 12 KB Sumo Deadlift High Pull - 20sec L-Sit Hold (Box or Parrallettes) Fitness: Flat Body Ring Row

Feel free to go longer than 20 seconds on the L-Sit Hold :)

Grunt WRK (No Measure) 3 Rounds For Quality 100m DB/KB Farmers Carry

20 DB(2) Box Step Up Overs 24/20 100ft Walking Lunge *Weight for walking lunge is optional.

Thur (Jan 19th)

Pez (Time)

For Time 800m Run 60 Wall Ball 20/14 600m Run 50/40 Cal Bike 400m Run 40 Pull Up 200m Run 20/16 Cal Ski 28min Cap Fitness: Jumping Pull Up RX+: C2B

Fri (Jan 20th)

Squat Clean

Every 2min x 6 3 Reps Start at 60-65% and build

Garage Sale (Time) For Time 50/40 Cal Row 50 Push Up 200ft SB Bear Hug Carry 100/70 10min Cap Fitness: 40/30 Cal Row RX+: 30 Strict HSPU 150/100