Training December 27th – January 2nd

fireman carry

SUNDAY

Sunday Fun Day!

*3 pm surprise WOD*

MONDAY

“Fight Gone Differently”

3 Rounds for time:

1 min ME Wall Ball Shots @ 20/14#

1 min ME Slam Balls

1 min ME Box Jumps @ 20”

1 min ME Push Press @75/55#

1 min ME Row/Bike for calories

1 min rest

*Rx+= Use the bike

*Score is total reps.

TUESDAY

15 Minutes to find a max of the complex:

1 Behind the Neck Snatch Grip Push Press + 3 Overhead Squats

-then-

3 Rounds for Time:

400m Run

20 Overhead Squats @ 95/65#

15 Bar over Burpees

WEDNESDAY

15 minutes to find a 6 RM Front Squat

-then-

AMRAP 1 min

Front Squats @ 75% of 6 RM

-then-

10 round for time:

5 Russian Kettlebell Swings @ heaviest possible

5 Toes to Bar

THURSDAY

New Year’s Eve

No 6:30 PM class

10-9-8-7-6-5-4-3-2-1 of:

Hang Power Clean @ 155/105

Thruster @ 155/105

FRIDAY

One class at 11:30 am

“Squat Triple Threat”

-12 min to find a 1 RM Back Squat

-12 min to find a 1 RM Front Squat

-12 min to find a 1RM Overhead Squat

*Scored by total load

*Compare to June 11th 2015

SATURDAY

3 Rounds for Quality (not time):

25 Twin Kettlebell Swings (Russian) @ 53/35 each hand

25 Hand Release Pushups

75 Double-unders

 

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