Saturday, January 12th

A1) Floor Press 3×8

A2) Barbell Bent-Over Row 3×8

(10:00 Cap)

B) 10:00 AMRAP:
5 Burpee to a bar
10 KB Swing
5 Goblet Squat (53/35)

Then

8:00 for each athlete to find Heavy Single Squat Clean

Athletes must share the bar for the squat clean

1 Work/1 Rest entire workout.

For the first AMRAP athletes must work through a whole round before switching

Friday, January 11th

A1) Strict Pull-up:
3xME

A2) Ring Push-Up:
3xME

B) 20-10-20:
Deadlift (135/95)
Pull-up/Ring Row
DB Box Step-Over

Thursday, January 10th

A) 3 Rounds NFT:
:30 ME Hollow Hold on Bar
6-12 Strict Ring Dip
:30 L-Sit
6-12 Strict L-sit Ring Pull-up

B) 14:00 AMRAP:
12 Candlestick Roll-up
5 Strict HSPU
100ft HSW/40 Shoulder Tap

Wednesday, January 9th

A) Deadlift:
4×6

Start above 60% and build

A) 2 Rounds For Total Reps:
1:00 ME Cals on Assault Bike
1:00 ME Alt DB Snatches
1:00 ME Box Jumps
1:00 ME DU/SU
1:00 ME Jump Lunges
1:00 ME Burpees
1:00 ME HRPU
1:00 Rest

Work for :45 rest for :15

Tuesday, January 8th

A) Strict Press:
4×8

Build in weight

B) 3:00 AMRAP:
5 Wallballs
5 T2B

Rest 2:00

3:00 AMRAP:
8 Push Press (75/55)
8 FR Lunges (75/55)

Rest 2:00

3:00 AMRAP:
ME Hang Clean (95/65)

Monday, January 7th

A) Back Squat:
4×5

Start above 60% and build from there

B) 4 Rounds for Time:
15 Pull-up
15 DB Cleans
15 Sit-Ups
75 DU/150 SU

Holiday Hours

December 24th – Classes 5:30am and 6:30am then 

Open Gym 7:30am – 2pm

December 25th – Closed

December 26th – 4pm-6pm Open Gym

December 27th-29th – Regular Schedule

Dec. 31st – 5:30am and 6:30am – Classes

12pm – 2pm – Open Gym

January 1st – Closed

Then back to regular schedule Jan. 2nd!!

Saturday, December 22nd

A) 12 days of Christmas
1 G2O
2 Thrusters
3 Push Press
4 Sumo Deadlift High Pull
5 Pull-ups
6 Burpee Bar Hops
7 T2B/K2C
8 Box Jumps
9 Front Rack Lunge ea.
10 Push-ups
11 DB Snatch ea.
12 Bar Muscle Up/1+1

Perform like the song. 1 then 2 + 1 then 3 + 2 + 1. On up through the 12 Days!

* Athletes can do this solo or with a partner. Weight of the barbell movements is (95/65)

Friday, December 21st

A) “Wittman”
7 Rounds for time:
15 Kettlebell swing (53/35)
15 Power clean (95/65)
15 Box jumps (24/20)

Thursday, December 20th

A) 4 Rounds: (12:00)
10 Candlestick to pistol
5-10 Slow Descent HSPU

B) 3 Rounds:
3-8 Bar Muscle Ups
:30 Hollow Hold
50ft HSW/20 Shoulder Taps
:30 Hollow Hold