Friday

A. 4 Sets of 4 Tempo (42x1) Bench Press @start with 60% add weight each set

B. For Time:

21-15-9

Deadlifts (155,115)

Double Dumbbell weighted Step Ups (50,35)

Thursday

A. Partner Work Out

180 Wall Balls (20,14)

30 Bar Muscle Ups

60 Clean and Jerks (135,95)

Wednesday

A. 5 Sets of 5 Back Squat @65-70%

B. As Many Rounds as possible in 10:

24 Kettlebell Swings (53,35)

6 Shuttle Runs (One Shuttle Run is 25 ft out and 25 ft back)

Tuesday

A. Three Rounds for Time:

24/30 Cal Bike or Row/Ski

15 Hang Power Cleans (155,105)

B. For time:

100 Double Unders

20 Toes to Bar

80 Double Unders

20 Toes to Bar

60 Double Unders

20 Toes to Bar

40 Double Unders

20 Toes to Bar

20 Double Unders

Monday

A. 5 Rounds for Time:

400 Meter Run

10 Burpees

20 Double Kettlebell or Dumbbell Lunges (50,35)

100 Meter Farmer Carry

Friday

A.

Classic Super Set:

4 Sets of 6-10 Strict Tempo Pull Ups (41x1)

4 sets of 12 Tempo Bent Over Lateral Raises w/ Dumbbells (5041) @ 5-15 lbs

Rest 90-120 seconds after each round

*a round is complete when the pull ups are done and lateral raises finished immediately after

B.

5 Rounds for Time:

50 Double Unders

10 Thrusters (95,65)

Thursday

A.

Partner Work Out

As Many Rounds as Possible in 20:

24 Box Jump Overs (24,20)

24 Power Snatches (95,65)

24 Overhead Sauats (95,65)

24 Knees to Elbow

24 Cal on Echo Bike

*split however

Wednesday

A.

4 Sets of 3 Tempo Back Squat (02x2)

@70-75%

B.

For Time:

2-4-6-8-10-12

Wall Walks

Shuttle Runs (50 ft.)

Tuesday

A.

In 10 Minutes establish a new 1 RM Snatch

B.

For Time:

800 Meter Run

50 Push Ups

50 Single Arm Dumbbell Overhead Lunges (50,35)

800 Meter Run

Monday

A.

4 Rounds of As Many Rounds as Possible in 4 Minutes:

3 Hang Power Cleans (135,95)

6 Shoulder to Over head

9 Lateral Burpess Over the Bar

12 Pull Ups

Rest 90 Seconds Between Each Amrap

A.  

2 Rounds For Max reps:

2 minutes: Double db bench (pick weight)

1 minute: Strict pull ups

2 minutes: Double db front squat

1 minute: kipping Pull ups

Rest 2 min

A. Partner Work Out

As Many Rounds as Possible in 25:

800 Meter Run

20 Deadlifts (205,155)

20 Burpees

20 Partner Wall ball Sit Ups

Split everything how you want!

New Years Day Closed

A.  New Years Eve

5:00 and 12:00 Class

10-9-8-7-6-5-4-3-2-1

Hang Clean and Jerk (95,65)

Box Jumps (24,20)

Push Ups

Sumo Deadlift High Pull

Monday

A.

5 Sets of 3 OverHead Squats @ 50-70%

B.

2 rounds for time of:

 50 alternating dumbbell snatches (50,35)

50 wall-ball shots (20,14)

A.

500 Calorie Challenge

3 Person Team Wod

For Time:

250 Cal Echo Bike

250 Cal Ski Erg

*40 min cap

*one athlete on bike one on ski working same time while 3rd athlete rests

*switch anytime

9:00 and 12:00 Class ONLY!

A. Partner Wod

3 Rounds For Time:

1000 meter Row Ski or 75 cal echo

50 Box jump overs (24”,20)

30 Hang clean thrusters (115,75)

*split however

Merry Christmas!!!! 🎄🎁

Tuesday

Christmas Eve 9:00AM Class ONLY

A.

12 Days of Christmas Wod

Burpee

Dumbbell Thruster

Dumbbell Push Press

Dumbbell Front Squat

Dumbbell Deadlift

Dumbbell Box Step Up

Dumbbell Hang Cleans

Weighted Abmat Sit up

Dumbbell Devils Press

Dumbbell Walking Lunges

Renegade Rows each arm

Wall walks