Establish a 1 RM Deadlift

WOD:
For Time:
21-15-9
Snatch (65/95)
C2B Pull Up

WOD:
4 RFT:
10 Double DB Thruster (35/50)
30 DU
20 Wall Ball (9/10, 14/20)
40 Single Unders

Establish 1 RM Strict Press

WOD:
12 min AMRAP:
10 HSPU
20 KB Swings (35/53)
20 KB Walking Lunge Steps (35/53)

For Time:
0-1:30 Max Cal Row
Into:
80 Alt. Single Arm DB Snatch (35/50)
40 T2B
40 Box Jumps (20/24)
15 Ring Muscle Up

Establish a 1RM Back Squat

WOD:
8 min AMRAP
5 Cleans (95/135)
7 Front Squats (95/135)
9 Lateral Bar Over Burpees

STRENGTH:
10 min EMOM: 1 Clean and Jerk

WOD:
7 min AMRAP: 3/3, 6/6, 9/9...
HSPU (Comp: Strict)
Pull Ups (Comp: C2B)

STRENGTH:
OHS Strength: 4-4-3-3-2

WOD:
5 RFT:
7 Power Snatch (Rx: 55/75, Comp: 75/115)
7 OHS (Rx: 55/75, Comp: 75/115)
70 DU

WOD:
For Time:
50 T2B
50 KB Swing (35/53)
50 Ab Mat Sit Ups
50 Alt. SA DB Snatch (35/50)
150’ SA DB OH Walking Lunges (35/50)

STRENGTH:
DL 5-5-5-5

WOD:
14 min AMRAP:
10 Power Clean (95/135)
200m Run
10 S2OH (95/135)
200m Run

WOD:
For Time:
30 Thruster (75/115)
10 RMU
25 Bar Facing Over Burpees
30 Front Squat (75/115)
20 Strict Pull Up

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)