31 January

Training AM Session (530a)

A1. 1,250 Bike or 400m No Leg Ski
A2. 15 Back Extensions
A3. 20 GHD Sit-Ups
Rest 2m, x2

B1. 1,250 Bike or 400m No Leg Ski
B2. DB DL - Shrug - DL Triplet (60#)
B3. BB Shrugs
Rest 2m, x3

C. Bis/Tris

D. Crossover

E. Mobility

Training PM Session (130p)

A. With A Partner
"THE ELF" WITH A PARTNER: BUY-IN (YOU GO - I GO) 9-6-3 ROW (CALS) PULLUPS BURPEES TO TARGET *120 CAL BIKE 15 SYNCHRO BAR FACING BURPEES 15 SYNCHRO THRUSTERS (95/65)(1.5/1) 80 CAL ROW 12 SYNCHRO BAR FACING BURPEES OVER THE ROWER 12 SYNCHRO THRUSTERS 40 CAL BIKE 9 SYNCHRO BAR FACING BURPEES 9 SYNCHRO THRUSTERS *20:41 (W/Brent) (*21:31 Last Year With Brent)
1. EVERY SWITCH ON THE 120 CAL BIKE RESULTS IN THE PERSON GETTING OFF THE BIKE MUST COMPLETE 2 ROUNDS OF "CINDY" BEFORE ABLE TO GET BACK ON THE BIKE. 2. NO PENALTY FOR SWITCHING THE ROW OR THE 40 CAL BIKE. 3. SYNCHRO THRUSTERS INVOLVE ONE PARTNER DOING 95/65 THRUSTERS AND THE OTHER PARTNER DOING SA KB THRUSTERS (1.5/1) 4. PARTNER 1 COMPLETES ENTIRE BUY-IN (9-6-3) AND THEN P2 COMPLETES THE BUY-IN. 5. ODD NUMBER OF PEOPLE, MAKE A TEAM OF 3. 1 PERSON GOES SOLO ON THE 9-6-3 BUY-IN AND THEN THE OTHER 2 CAN TAG TEAM 2ND ROUND OF 9-6-3 BUY-IN. ALL 3 DO THE SYNCHRO BURPEES AND 2 DO KB THRUSTERS WHILE 1 DOES BB THRUSTERS. 6. SCALE FEMALE BIKE CALS TO 80/60/20 (BIKE/ROW/BIKE)

B. Box Squats
5x4
*275/295/305/295/285