Workouts for 01/07-01/12/2019

WELCOME TO BRING-A-FRIEND WEEK!

Monday, January 7

VENTILATION / PLUMBING

"Cindy"
20 Minute AMRAP:
5 Pullups
10 Pushups
15 Air Squats


Tuesday, January 8

STRENGTH

5x5 Strict Press

PLUMBING / PLUMBING

Every 3 Min for 15 Minutes:
40 Second Plank
30 Situps


Wednesday, January 9

VENTILATION / PLUMBING

"Deck of Cards":

Clubs: Slam Balls
Hearts: Burpees (Fit: Bodybuilders, FB: Burpee Box Jump 24/20")
Diamonds: Goblet Squats (Fit: 35/26, RX: 53/35#, FB: 62/44#)
Spades: Russian Twists

Ace: 11 Reps
King: 10 Reps
Queen: 10 Reps
Jack: 10 Reps


Thursday, January 10

STRENGTH

5x5 Deadlift

PLUMBING / VENTILATION

4 Rounds Through:
3 Minute AMRAP
10 Russian Kettlebell Swings (Fit: 53/35, RX: 62/44, FB: 70/53#)
10 Jumping Lunges
*90 Second Rest Between Rounds*


Friday, January 11

VENTILATION / PLUMBING

3 Rounds For Time:
1000m Row
50 Arch Hold Taps
50 Situps


Saturday, January 12

VENTILATION / PLUMBING

For Time w/Partner:
80 Hang Power Cleans (Fit: 45/35#, RX: 75/55, FB: 95/65#)
80 Front Squats (Fit: 45/35#, RX: 75/55, FB: 95/65#)
80 Push Press (Fit: 45/35#, RX: 75/55, FB: 95/65#)
80 Front Rack Lunges (Fit: 45/35#, RX: 75/55, FB: 95/65#)

*Partners use one barbell, if the barbell touches the floor, 10 burpee penalty*