Holiday schedule on Monday. Happy MLK bday and happy Chinese New Year. Year of the gym rat.

Monday/Martin Luther King Jr’s Bday

4am-7am strength first/open gym 

830am Crossfit/Bootcamp

A)warm up

B)”Martin Luther King Jr”

2x

800m March/Run

19 wall balls 20/14

29 pull ups

39/29 cal row, ski or bike

39 hops over DBs

19 man makers 35s/20s

68 toes to rings (1st come first serve on rings scale to hollow position leg raises)

10am CrossFit 

“MLK”

800m March/Run

63 cleans  95/65

64 wall balls 20/14

65 American KB swings 53/35

68 front squats

800m March/Run

3pm-9pm Open Gym/dexa scan 

330pm & 730pm strength 1st classes

Tuesday 

A)warm up

B)E3MOM 5x

-5 push jerks (climbing)

-50m suitcase carry (ahap, switch hands at speed bump)

C)amrap 14

-100m run 

-20 double unders (40 singles)

-10,9,8,7,6,5,4,3.2.1 hand stand push ups (descending reps every round)

Bootcamp/Tuesday 

A)warm up

B)bench press 

E2MOM 

5-5-5-5-5

C)for time

-30 devil presses 35s/20s

-60 DB thrusters

-90 burpees

Wednesday 

A)warm up

B)E3MOM 4x

Deadlifts Touch and go ok

3-10reps @60%

3-8 reps @70%

3-6 reps @80%

Max reps @90%

C)15min cap

1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 

-Toes to bar 

2-4-6-8-10-12-14-16-18-20(total)

-front racked lunges 75/55

Bootcamp/Wednesday 

A)warm up

B)wod prep/instruction

C)10x

200m run

4 hand stand push ups

6 toes to bar

8 KB suite case deadlifts 53s/35s

10 (each way) med ball Russian twists 14/10

Thursday 

A)warm up

B)wod prep/instruction

C)EMOM 5

12/9 cal row

EMOM 5

10/7 cal ski or bike

EMOM 5

4 bar muscle ups

EMOM 5

-Max sit ups 

-Plank next minute 

Cash out 800m run

Bootcamp/Crossfit 

A)warm up

B)wod prep/instruction

C)E6MOM 5x

1 min -max double unders 

1min rest 

1 min -max sit ups

1min rest

1 min max cal ski, bike or row (rotate)

Friday 

A)warm up

B)wod prep/instruction

C)team of 2 (3 if needed for novices or as directed by coach)

“January 2020 Bday wod”

-45 birthday burpees over bar buy in

Then 3x of (broken up how ever the teams want to all reps are shared). 

-300m tire pull 

-29 thrusters 95/65, 115/75, 135/95 (ascending ladder every round)

-100m sled push 

Cash out 45 burpees over bar 

Bootcamp/Friday 

Same as CF

Saturday 

9am class

A)warm up

B)E4MOM 5x

Min1 -max bench press reps 135/95

Min2 -max strict pull ups

Rest mins 3 & 4. 

C)amrap 13

10/7 cal row ski or bike (rotate)

20 (total) KB high pulls 35/18

30 double unders (90 singles)

10am 

A)warm up

B)wod prep instruction

C)12x

-10 DB hang squat cleans 35s/20s

-6 shoulder to over head 115/80