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

Wednesday, December 21st

A) Establish 1RM Dead Lift

B) 15min EMOM
1 – 1 Squat Snatch
2 – 3 Squat Clean
3 – 5 Dead Lifts

* Same weight barbell

Tuesday, December 20th

A1) Front Squat 4×12 @ 60-70% of 3RM
A2) High Box Jumps 4×8

B) 3 – AMRAPS w/ 2min Rest
4Min AMRAP
5 Power Cleans @ 135/95
10 Bar Facing Burpees
15 Wall Balls
30 DU/ 60 SU

3 Min AMRAP
5 Power Cleans @ 135/95
7 Bar Facing Burpees
12 Wall Balls
30 DU/ 60 SU

2 Min AMRAP
5 Power Cleans @ 135/95
4 Bar Facing Burpees
9 Wall Balls
30 DU/ 60 SU

Monday, December 19th

A1) Push Press 4×8 @ 70%
A2) Pull-ups 4×6-12

B) 5 Rounds for Time
8 KB Snatches Each arm
8 Box Jumps
8 KB Swings
8 Goblet Squats

*Note Kettle bell weight, should be the same for all 3 movements

Saturday, December 17th

A) Farmers Carry Down & Back 3 sets

B) Deck of Cards
In teams of 3
Hearts – 1min on Rower or Bike
Diamonds – Wallballs
Clubs – KB Snatches
Spades – Burpees
1st Joker – 30 Toes to bar/Knees to Chest
2nd Joker – 50 OH Walking Lunges

Each Person pulls their own card and does their own work, Jokers everyone stops what they’re dong and does work together