Training December 23rd – 29th

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