Strength: Snatch Pull + Snatch
5×1, 90sec

Starting Feb 1st, the name Cardio Express will be changed to IF45. Other than that, things will remain the same.

Partner AMRAPS (24 min)
Partner Alt Rds
12 Min AMRAP
20 SSJ (1 for 1)
5 Snatches (135/95)
Then
12 Min AMRAP
10 Box Jumps (24/20)
8 S2O (135/95)

AMAP, AMAP, AMAP, For Time
Rd 1: Complete as much work as possible in 3 minutes
Then 3 min rest
Rd 2: Start from the top and complete as much work in 6 minutes
then 3 min rest
Rd 3: Start from the top and complete as much work in 9 minutes
then 3 min rest
rd 4: Complete the following work for time (15m cap)
20 BF Sit Ups (30/20)
20 Wall Balls (30/20)
25 Pull Ups (FB: C2B)
35 Ring Push Ups
25 Pull Ups
20 Wall Balls
20 BF Sit Ups

Power, 3 round, EMOM (9 min)
Min 1: 12 Banded KBS (eye)
Min 2: 5 Broad Box Jumps
Min 3: 2 Sprints (there back = 1)

Starting Feb 1st, the name Cardio Express will be changed to IF45. Other than that, things will remain the same.

Strength
Back Squat, 6 x 3, Every 2 min
Rep 1: Slow Negative (down) (3-5 secs)
Rep 2: Slow Up (3-5 secs)
Rep 3: Pause at parallel for 3 secs
Start at 50% – increase by 5% until the weight becomes to heavy to follow the parameters given

7 Min Ladder
1 Hang Clean (add 1 every rd)
2 Kip Swings (add 2 every rd)

Strength
8-10 Close Grip Bench
24 Alt Bicep Hammer Curls (1 for 1)
Every 2 minutes, 5 rds

Starting Feb 1st, the name Cardio Express will be changed to IF45. Other than that, things will remain the same.

12RFT (FB 15)
7/5 Bike Cals
3 Burpees
1 Rope Climb
22m cap

Strength: DL
In 15 minutes, (NOT For TIME)
10 @ 50%
8 – 60%
6 – 70%
4 – 80%
2 – 90%
After each set 25-50 Double Unders or attempts

Starting Feb 1st, the name Cardio Express will be changed to IF45. Other than that, things will remain the same.

20 Min 3 Sections AMRAPS
0:00 – 5:00
12 DB OH Lunges (1 DB) 1 for 1
16 DB Alt Push Press (switch over at the top) (1 for 1)

5-10
12 DB Front Squats (1 DB) 6 each side 1 for 1
16 DB Alt Bentover Row (1 for 1)

10-20
10 Pistols (1 for 1)
10 HSPU

Member Benchmark Month

Jess P
12 Min AMRAP of
10 Burpees
25 Double Unders (Mod: Single Unders)

Mike P
20 Min AMRAP
10 Left Arm KB Presses 1 for 1 (55/35)
10 Right Arm KB Presses 1 for 1 (55/35)
20 HRPU
30 KBS (55/35)
40 WJR (mod: Regular Singles – no double unders)

Top Scores:
Ben 6+10 left (4.22.15), Billy 4+33, Kevin 4+28
Jess P 4+38