Saturday 12.14.2019

Don’t forget tomorrow is our Holiday Brunch 12- 3pm!!  Come and be festive some very awesome awesome people. Partner WOD  2 Rounds  In 5 Minutes Complete  60/50 Calorie Row*  Then AMRAP  Handstand Push-ups  Rest 2 Minute   In 5 Minutes Complete  60/50 Calorie Row  Then AMRAP  Partner Wall Balls  Rest 2 Minute   In 5 Minutes Complete  …

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Friday 12.13.2019

Strength  5 Sets:  1 Push Press + 2 Push Jerks  Climb in Weight  WOD   30 Wallballs 20|14  15 Deadlifts 275|185  24 Wallballs  12 Deadlifts  18 Wallballs  9 Deadlifts    Cash Out:  3 – 5 Rounds:  7/7 Single Arm Dumbbell Bench Press  8/8 Single Arm DB Row 

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Thursday 12.12.2019

WOD: 75/55 Calorie Bike 150′ Walking Lunge  50 – 75  Push Ups  150′ Walking Lunge 75/55 Calorie Bike   Cash Out:  AMRAP 10  30 Sit Ups  200’ Farmers Carry (32kg/24kg) 

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Wednesday 12.11.2019

Strength  5 Sets:  1 Push Press + 2 Push Jerks  Climb in Weight  WOD   30 Wallballs 20|14  15 Deadlifts 275|185  24 Wallballs  12 Deadlifts  18 Wallballs  9 Deadlifts    Cash Out:  3 – 5 Rounds:  7/7 Single Arm Dumbbell Bench Press  8/8 Single Arm DB Row 

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Tuesday 12.10.2019

Accessory work first:  4 Sets for Quality:  8/8 Suitcase Deadlifts   6/6 Single Dumbbell Front Rack Step-ups     WOD:  AMRAP 4:  27/21 Calorie Row  Then AMRAP  5 Burpees  5 Chest to Bar Pull-ups    Rest 4 Minutes   AMRAP 4: 21/15 Calorie Row Then AMRAP  6  Burpees 6 Pull Ops   Rest 4 Minutes   AMRAP 4:  15/9 …

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Monday 12.9.2019

Strength:  Back Squat Waves  Week #2 of our Back Squat Waves, building upon the last. All percentages are based off our 5-Rep Heavy completed 2 weeks ago 11/25/2019  (Go 4% lighter if you did not do these last week.)  Set 1: 6 Reps @ 72%  Set 2: 4 Reps @ 78%  Set 3: 2 Reps …

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Saturday 12.7.2019

8AM – 11AM HoHoHo-Down for Heroes!!!   6:45AM Class Teams of 3  4 Rounds For Time (30 Minute Cap):  75/60 Calorie Assault Bike  60 Toes to Bar  45 Power Cleans  30 Power Snatches    Round 1: 115/85  Round 2: 135/95  Round 3: 155/105  Round 4: 175/115 

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Friday 12.6.2019

Skill/Strength:  Handstand Walk Practice  30 Seconds of Handstand Walk Practice   20 Seconds Handstand Weight Shifting Video  20 Seconds Box Shoulder Taps Video  WOD:  AMRAP 10:  100 Meter Run, 1 Strict Press  100 Meter Run, 2 Strict Presses  100 Meter Run, 3 Strict Presses  etc  (75/55)    Cash Out:  Gymnastic Focus work of choice: 

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Thursday 12.5.2019

WOD:  2 Rounds  In 4 Minutes Complete:  500m Row  Then AMRAP  Burpees Rest 90 sec In 4 Minutes Complete:  0.75 Mile Bike  Then AMRAP  Double Unders  Rest 90 se In 4 Minutes Complete:  400m Sprint  Then AMRAP  Box Jumps  Rest 90s   Cash Out:  3- 5 Rounds:  15 Partner Throwdowns  10 Bicep Curls  Max Box …

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Wednesday 12.4.2019

WOD  20 Minute AMRAP  5 Pull-ups  10 Push-ups  15 Squats  20 Pulls on the Rower or 20 seconds on Bike  Score= total calories rowed and/or Biked Cash Out:  3 – 5 Rounds  7 / 7 Dumbbell Bulgarian Split Squats   5 / 5 Dumbbell Step Ups 

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