Workouts

Sat Feb 4With a partner – Split the Bear Complex Reps each round, split the bodyweight movements as needed. 40 Min AMRAP4 Rounds of Bear

Sat Jan 28With a partner4 roundsWith a Partner – Split as Needed60 Cal Row/Bike (RX+ Ski)60 CrossBody K2E – Knee To Elbow30 BurpeeThrustersRound 1 60@75/55

Sat With a partner – 1 working at a time100 Box Jump80 Wall Balls60 Deadlifts 135/85 (Lighter than normal)40 Cals – RX+ Both partners do

Sat – Jan 14With a partner40 Min AMRAP60 Cal Row/Bike (RX+ Ski)40 OHS 115/85 (Scale to a weight that each partner can do a quick

Sat 4 Rounds – 45 Min Cap – With a partner, split anyway you like.40 Cal18 Single DB Devils Press 50/35 – RX+ 70/5018 TTB/GHD18

Fri Classes 7:15 and NoonOpen Gym 5AM-2PM Sat Open 7-12, Class at 10AMSun Open 8-11, Class at 9AMMon 2 Classes. 7:15AM and noon, Open 7AM-1PM

Mon Dec 26 Build to a heavy 1 rep Back SquatBuild to a heavy 1 rep Strict Press Metcon 3 Rounds 4 Min Cycles1st 2

Sat 40 Min Cap:With a partner150/120 CalThen4 Rounds:20 Cleans (135/95)30 TTBThen4 Rounds:20 Front Squats30 Pull UpsThen4 Rounds:20 S2OH30 Pistols (single leg squat)Then150/120 Cal Sun  3-6-9-12-15-12-9-6-3Burpee

Sat With a partner15 Min to Build to a heavy ThrusterThen10 Rounds (alternate each round)1 Front Squat + 1 Thruster at 70%* of your heavy