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
7 T2B/K2C
9 Box Jumps
11 KB Swings
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

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.


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