WOD:
6 RFT:
8 Strict Pull Up
16 Wall Ball (14/20, 9/10)
8 Push Press (95/135)
16 Box Jump Overs (20/24)

STRENGTH:
10-8-6-4-2 DL

WOD:
5 min Max Rep:
Devils Press (35/50)

-2 min Rest-

3 min Max Rep T2B

HAPPY NEW YEAR - 2020 here we come!
Gym is closed!

At home WOD:

Warmup:
Calf Stretch 1 min R/L
5 min Jog
2 Greatest Stretch with Chest Stretch
:30 Hollow Hold
:30 Superman Hold
1:00 Plank

Prep: 2 Rounds:
5 Push Ups
5 Burpees
5 Hollow Rocks
5 Alt. Lunge Steps
5 Air Squats
10 DU/SU or Line Hops

WOD:
30 min AMRAP:
5 Push Ups
10 Burpees
15 Hollow Rocks
20 Alternating Stationary Lunge Steps
25 Air Squats
30 Double Unders or Single Unders - if you do not have your own rope, do 30 lateral line hops.

Post WOD:
2 min Couch Stretch High/Low R/L
2 min IT Band Stretch R/L
30 Slow Pass Throughs with a broom/mop/whatever you can find.

Happy New Years Eve!
No evening classes today.

STRENGTH:
5 x 6-9 Strict Pull Ups

WOD:
12 min AMRAP:
9 Double DB Hang Power Clean (35/50)
6 Double DB S2OH (35/50)
20 Ab Mat Sit Ups

STRENGTH:
10-8-6-4-2 Front Squat

WOD:
10 min AMRAP:
10 Thrusters (65/95)
10 Box Jump (20/24)
10 Hang Snatch (65/95)
10 Box Jump Over (20/24)

Partner WOD: You Go/I Go
100 Cal Row
100 HSPU
100 Pull Up (Comp: C2B)
100 Burpee Box Jump Overs (20/24)

No 6 AM class today

STRENGTH:
4-4-4-4 Re-grip Clean Pulls

WOD:
7 min AMRAP: Ascending ladder by 3’s - 3/3, 6/6, 9/9...
Cleans (95/135)
T2B

Merry Christmas!

Gym is CLOSED.

Enjoy your extra rest day this week.

Merry Christmas Eve 

No evening classes.

STRENGTH:
3-3-3-3 Pause Back Squat

WOD:
5 min Max Rep WB (14/20, 9/10’)

-1 min Rest-

5 min Max Cal RowAssault Bike/Ski Erg

WOD:
20 min AMRAP:
5 RMU
15 Double DB Snatch (35/50)
50 DU

WOD:
4 RFT :
20 Double DB DL (35/50)
15 Double DB Front Squat (35/50)
10 Double DB S2OH (35/50)
5 Strict Pull Ups

STRENGTH:
5-5-5-5 Tempo Back Squat

WOD:
12 min AMRAP:
75 DU
15 Hang Cleans (Rx: 75/115, Comp: 105/155)
1:00 Rest

STRENGTH:
10 min to work up to a Squat Snatch single

WOD:
14 min AMRAP:
6 Squat Snatch (105/155)
9 Bar Facing Over Burpees
12 T2B

STRENGTH:
Strict Pull Up: 4 x 6-9
Kipping Pull Up: 4 x 6-9
C2B Kipping Pull Up: 4 x 6-9

WOD:
For Time:
500m Row

STRENGTH:
3-3-3-3 Re-Grip Snatch Grip DL

WOD:
21-15-9
Dead Lift (155/225)
Double DB Box Step Overs (20/24, 35/50)