Saturday, December 31st

A) Back Squats 5×6 @70-75% 3RM

B) In Teams of 3:
21 min AMRAP
1- 500m Row/ 2min on Bike
2- AMRAP
7 T2B/K2C
9 Box Jumps
11 KB Swings
3- AMRAP
7 Push-ups/ HSPU
9 Wall Balls
11 Sit-ups

Rotate stations when rower finishes.


Friday, December 30th

A) Strict Press build to a 1RM

B) “HAMMER”
5 Rounds For Time
5 Power Cleans
10 Front Squats
5 Jerks
20 pull-ups

*rest 90sec between rounds

RX weight is 135/95
* Scale weight and #of Pull-ups if needed
18min Time Cap


Thursday, December 29th

A) Dead Lift 5×8 @ 55-65% of 1RM

B) Gymnastics EMOM 15min
1- Choose MU, BMU, Ring Dips 4-12reps
2- Pistols 6-12 reps
3- Choose HSPU, 20-30sec HS Hold

C) Spend any remaining class time on HS WALK, or a progression of some sort, utilize your coach!!


Wednesday, December 28th

A) Front Squat 4×8 of 70-80% of 3RM

B) Partner WOD
One working, One resting. Split reps evenly
For Time:
30 Thrusters (95/65)
30 Bar Facing Burpees
30 Thusters
40 Toes 2 Bar
30 Thrusters
50 Box Jumps


Tuesday, December 27th

A1) SL Romanian DL 3×6 each leg
A2) Ring Rows 3×8-12

B) 21 min AMRAP
1min of DUs/SUs
10 Wallballs
10 Push-ups
1min of Russian Twists
10 Air Squats
10 Burpees
1min on row/bike

* Easy pace, get back into the grove after the holiday feasts


Monday, December 26th

We hope you had a fantastic Christmas!

Just a reminder no Classes on Monday December 26th.


Saturday, December 24th

“Snowman WOD”

In Pairs
100 Box Jumps
100 Push-ups
100 WallBalls
100 Sit-ups
100 KB Swings
100 Cals on the Rower

One working, One Resting when you and your partner finish the 100th rep of each exercise add a piece to the snowman. Can choose any equipment in the gym to make the awesomest snowman creation.


Holiday Hours

Wish you all a fantastic Christmas and New Years. Be sure and check this schedule as we have somewhat lighter hours between the holidays.

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Friday, December 23rd

12 Days Of Christmas
In Pairs, alternate after each movement

For Time:
1 Sumo Deadlift High-Pull (75/55 lbs)
2 Thrusters (75/55 lbs)
3 Push Press (75/55 lbs)
4 Power Cleans (75/55 lbs)
5 Power Snatches (75/55 lbs)
6 Kettlebell Swings (53/35 lbs)
7 Pull-Ups
8 T2B/K2C
9 Box Jumps (24/20 in)
10 Double Unders
11 Burpees
12 Overhead Walking Lunges (45/25 lbs Plate)


Thursday, December 22nd

A1) Ring Push-ups 3×8-12
A2) Chin-ups 3×6-10

B) 19 min AMRAP
-500m Row, 2min Bike
8 T2B/K2C
12 Russian KB Swings (70/53)
8 Pull-ups/ C2B
24 Sit-ups
8 Burpees
36 Air Squats
8 Push-ups/ HSPU