Sunday, December 20 - Saturday, December 26

Sunday, December 20 - No Class

 

Monday, December 21

Strength: 10 Minute MOMO

Back Squat

  • 4 reps @ 70% of 1 Rep Max 

WOD: 15 Minute AMRAP

  • 25 Wall Balls
  • 15 Sit-Ups
  • 4 Shuttle Runs

 

Tuesday, December 22

Strength: Push Press

  • 5x5

WOD: 4 Rounds for Time

  • 9 Hang Snatch (75/115)
  • 15 KB Sumo Deadlift High Pull (35/55)
  • 30 Double Unders

 

Wednesday, December 23

Strength: Max Effort Strict Pull-ups

  • 3 Attempts

WOD: AMPRAP's

5 Min AMRAP

  • Row

*3 Min Break

5 Min AMRAP

  • 2 Rope Climbs
  • 10 box overs (20"/24")

*3 Min Break

5 Min AMRAP

  • 8 Thrusters (73/115)
  • 16 Lateral Bar Jump

 

 

Thursday, December 24 - Christmas Eve

*Class offered at 6:00AM, 9:30AM and 10:30AM

WOD: "12 Days of Christmas"

  • 1 Jerk (123/185)
  • 2 Clean (123/185)
  • 3 Deadlift (123/185)
  • 4 Pistols
  • 5 Burpees
  • 6 Toes-To-Bar
  • 7 Pull-Ups
  • 8 Lunges
  • 9 KB Swings (35/55)
  • 10 Push-Ups
  • 11 Box Jumps
  • 12 Turkish Get-Ups (35/55)

 

Friday, December 25 - Christmas Day

CLOSED - Merry Christmas!!

 

Saturday, December 26

CLOSED

Posted on December 20, 2015 .