Workouts for 02/04-02/09/2019

Monday, February 4

STRENGTH

5x8 Snatch Grip Deadlifts

PLUMBING / VENTILATION

12 Minutes, Every 40 Seconds:
3 Deadlifts on Plate (Fit:115/85#, RX: 155/105, FB: 185/135#)
2 Strict Pullups (Fit: 6 Ring Rows, FB: Strict C2B)


Tuesday, February 5

STRENGTH

5x5 Hang Squat Snatch

PLUMBING / VENTILATION

15 Minute EMOM:
Minute 1: 7 Hang Squat Snatch (Fit: 45/35#, RX: 75/55#, FB: 95/75#)
Minute 2: 20 Situps
Minute 3: 15/10 Calorie Row


Wednesday, February 6

STRENGTH

TBA

VENTILATION / PLUMBING

40-30-20-10 For Time:
Farmers Carry Lunges (Fit: 15/10# or Unweighted, RX: 35/20, FB: 50/35#)
Push-ups (Fit: Box/Bar Push-ups, FB: 8-6-4-2 Handstand Push-ups)


Thursday, February 7

STRENGTH

5x5 Hang Squat Cleans

VENTILATION / PLUMBING

4 Rounds For Time:
15 Power Cleans (Fit: 75/55, RX: 95/75#, FB: 115/8#)
10 Pullups (Fit: 20 Ring Rows/Toe Spot, FB: 2 Bar MU Attempts/5 C2B)


Friday, February 8

**All evening classes Cancelled **

STRENGTH

5x8 Push Press

PLUMBING / VENTILATION

12 Minute AMRAP:
30 Double-Unders (Fit: 60 Single-Unders)
20 Shoulder-2-Overhead (Fit: 75/55#, RX: 95/75#, FB: 115/85#)
15 Box Jumps (Fit: 20/16", RX: 24/20", FB: 30/24")


Saturday, February 9

**Open Regular schedule 9 and 10a**

STRENGTH

3x10 Heavy DB Bench Press

PARTNER WOD (30 Minute Timecap)

2 Rounds For Time:
2000m Bike
100 Russian KBS (Fit: 53/35#, RX: 62/44#, FB: 70/53#)
50 Ring Dips (Fit: Box/Bench Dips, FB: Strict Ring Dips)
1000m Calorie Row