Tuesday 12-31-2019

*9 am class only*

Metcon

“New Year’s Eve”

10- EMOM 5 Snatches (75#/55#)

9- EMOM 5 Squat Cleans

8- EMOM 5 Push Jerks

7- EMOM 5 Deadlifts

6- EMOM 5 Front Squats

5- AMRAP Snatches

4- AMRAP Squat Cleans

3- AMRAP Push Jerks

2- AMRAP Deadlifts

1- AMRAP Front Squats

Monday 12-30-2019

Warm Up

2 Rounds

10 OHS

10 Sit-ups

5 Burpees

Strength

EMOM 8

5 Power Cleans

Metcon

30-20-10

Pistols

T2B

Wallballs 

Weighted Sit-ups (20#/14#)

Friday 12-27-2019

Warm Up

2 Rounds

10 Ring Rows

10 OHS

Strength

12 Minutes Build To

Heavy Front Squat

Metcon

“Jacked Up Fran”

21-18-15-12-9-6-3

Thrusters (95#/65#)

Pull-ups

Thursday 12-26-2019

Warm Up

2 Rounds

10 Calorie Row

10 Banded Pass-thru

10 Banded Good Morning

Strength

12 Minutes Build To

Heavy Strict Press

Metcon

“Fight Gone Bad”

3 Rounds

Wallballs

Sumo deadlift high-pull (75#/55#)

Box Jumps

Push Press (75#/55#)

Row (Calories)

Tuesday 12-24-2019

*9am Class Only*

Metcon

“12 Days of Christmas”

1 Sumo Deadlift High-Pull (75/55 lb)

2 Thrusters (75/55 lb)

3 Push Presses (75/55 lb)

4 Power Cleans (75/55 lb)

5 Power Snatches (75/55 lb)

6 Kettlebell Swings (53/35 lb)

7 Pull-Ups

8 Knees-to-Elbows

9 Box Jumps (24/20 in)

10 Double-Unders

11 Burpees

12 Overhead Walking Lunges (45/25 lb Plate)

-Rep Scheme Like The Song-

Monday 12-23-2019

Warm Up

Coach Flow

Strength

12 Minutes Build To

Heavy Power Clean

Metcon

Ascending Ladder

1 Deadlift (315#/225#)

1 Ring MU

2 Deadlift

2 Ring MU…

10 Minute Cap

Friday 12-20-2019

Warm Up

400m Run

10 OHS

Strength

EMOM 10

Even: 5 Strict Press

Odd: 8 DB Lateral Raise 

Metcon

21-15-9

Wallballs

T2B

*100m Run Before & After Rounds*

Thursday 12-19-2019

Warm Up

“Roxanne”

Strength

EMOM 10

Even: 5 Power Cleans

Odd: 6 Front Rack Reverse Lunges

Metcon

“Lucky 13”

3 Rounds

13 Devils Press (50#/35#)

13 DB Box Step Overs

Wear A Vest

Wednesday 12-18-2019

Warm Up

500m Row

10 Push-ups

Strength

EMOM 10

Even: 5 Bench Press

Odd: 5 Strict Dips

Metcon

Buy In: 500m Row

4 Rounds

5 Strict HSPU

10 DB Hang Clean & Jerk (35#/20#)

15 Push-ups

Cash Out: 500m Row