Monday 12/19/16

Strength:  
EMOM - Shoulder Press 1-1-1-1-1, using heaviest weight per set
E2MOM - Push Press 3-3-3-3-3, using heaviest weight per set
E3MOM - Push Jerk 5-5-5-5-5, using heaviest weight per set

WOD -  For Time
10-9-8-7-6-5-4-3-2-1 - Hang Pwr Clean 95/65lbs
20-18-16-14-10-8-6-4-2 - Pistols

Tuesday - 12/20/16


WOD -  Teams of 4
For time:
500 Air Squats
400 Pull-ups
300 Burpees
200 AbMat Sit-ups
100 Row Calories
 (2 Athletes can move at the same time)
Must breakdown
125 air squat
100 pullups
75 Burpees
50 abmat situp
10 calories


Wednesday - 12/21/16 

Strength -   Deadlift Week 3
Deadlift 1x5 at 75% 1RM
Deadlift 1x3 at 85% 1RM
Deadlift 1x1+ at 95% 1RM

WOD - AMRAP in 15 mins of:
30 Walking Lunges
15 Double Kettlebell Thrusters 53/35 lbs
7 Toes-to-bars

Thursday - 12/22/16

WOD -  Fight Gone Bad
3 rounds, 1 min per station, of:
Wall Ball, 20/14 lbs, 10/9 ft
Sumo Deadlift High Pull, 75/55 lbs
Box Jump, 24/20 in
Push Press, 75/55 lbs
Row (calories)
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations

Friday - 12/23/16  (Classes 6AM, 10AM and 4PM Only)

The 12 Days of Christmas: Barbell Style”

For Time:
Weight (95/65#)
1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerk
10 Hang Power Snatch
11 Overhead Squat
12 Sumo Deadlift High Pull

This is the 12 Days of Christmas Barbell Style. You start off with the first repetition at Deadlift and then before moving on to the Hang Power Cleans you must repeat the Deadlift. Then before going to the Front Squat, you must perform DL, HPC, then FS. Before going to Shoulder Press you must do 1DL, 2HPC, 3FS,then 4 Shoulder Press, and so on throughout the entire WOD.

Saturday - 12/24/16 and Sunday - 12/25/16

CLOSED - Merry Christmas