SUNDAY
2:30 pm ROM WOD
3 pm Coach’s Choice WOD
MONDAY
Classes at 11:30 am and 4 pm.
Open Gym 12:30 pm – 3:30 pm
“Belly Flop”
21-15-9:
Box Jump Overs @ 24/20″
Power Cleans @ 115/80#
Chest to Bar Pullups
Front Squats @ 115/80#
Lateral Barbell Burpees
Push Jerks @ 115/80#
*Time Cap: 25 min
TUESDAY
Closed. Merry Christmas!
WEDNESDAY
Find a 2 RM Front Squat
-then-
“Vader”
3 Rounds:
24/17 Calorie Row
21 Wallballs
18 Alternating Dumbbell Snatches @ 45-55/30-40#
15 Lateral Burpees over Rower
*Time Cap: 20 min
THURSDAY
Skill work on Rope Climbs
“Barbary Pirates”
AMRAP 18
3 Rope Climbs
20/14 Calorie Row
60 Double Unders
FRIDAY
5RM Overhead Squat with 1 Strict HSPU Between Every Set
*Perform 1 Strict HSPU or scaled variation after every set of Overhead Squats, starting on your very first set with the empty bar.
-then-
“Dead Arm”
AMRAP 12
5 Strict Handstand Push-ups
10 Overhead Squats @ 95/65#
15 Deadlifts @ 95/65#
SATURDAY
“Powerpuff”
For Time:
30 Toes to Bar
400 Meter Run
15 Power Snatch @ 155/105#
800 Meter Run
15 Power Snatch @ 155/105#
400 Meter Run
30 Toes to Bar
*Time Cap: 30 min