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FRIDAY DECEMBER 27, 2019

STRENGTH / FOUNDATION
10 TO 1, 12:00 CAP:
BACK SQUAT 155/105 (RX+ 205/145)
S.A. JERKS 55/40 (RX+ 70/50)

WOD
AMRAP 10:00:
12 STEPUPS 24/20″
12 PUSHUPS
12 V-UPS

COOL DOWN

THURSDAY DECEMBER 26, 2019

*9AM & 330PM CLASSES ONLY

STRENGTH / FOUNDATION
12X1:00:
1) 20/16 CAL ROW
2) 5 S.A. OVERHEAD LUNGE L/R (ACROSS)
3) 15 RUSSIAN SWINGS

WOD
21-18-15-12-9-6-3, 20:00 CAP:
DB SNATCHES 50/35 (RX+ 70/45)
BURPEES

COOL DOWN

TUESDAY DECEMBER 24, 2019

*545AM, 8AM & 9AM CLASSES ONLY

TEAMS OF 2, 1 WORKS AT A TIME:
12 DAYS OF CHRISTMAS
1 POWER SNATCH 115/85 (RX+ 135/95)
2 THRUSTERS
3 LATERAL BURPEES
4 DEADLIFTS
5 PULLUPS
6 TOES TO BAR
7 PUSHUPS
8 GOBLET LUNGES
9 SWINGS 53/35 (RX+ 70/53)
10 GOBLET SQUATS
11 CLEAN AND JERKS
12 PUSH PRESS

COOL DOWN

MONDAY DECEMBER 23, 2019

STRENGTH / FOUNDATION
15X1:00:
1) 16/12 CAL BIKE
2) 5 STRICT PULLUP (ACROSS)
3) 75′ SCOOTER

WOD
AMRAP 15:00:
100 SINGLES (RX+ 45 DOUBLE UNDERS)
15 HANDSTAND PUSHUPS / MOD: DB PUSH PRESS 45s/30s
30 SQUATS

COOL DOWN

THURSDAY DECEMBER 19, 2019

STRENGTH / FOUNDATION
12X1:00:
1) 20 SLAM BALL 30/20 OR 8 DBALL CLEAN 100/80
2) 12 SQUAT THRUST
3) 8 DB BENCH L/R
4) 8 DB ROW L/R

WOD
AMRAP 14:00:
3-6-9-12…ETC.
POWER CLEAN 135/95 (RX+ 185/125)
15 WALL BALL 20/14, 10/9′

COOL DOWN

WEDNESDAY DECEMBER 18, 2019

STRENGTH / FOUNDATION
8X1:00:
3 HANG POWER CLEAN (ASCEND)

WOD
18:00 CAP:
50 CALORIES
30 DOUBLE UNDERS / MOD: 50 SINGLES
40 SWINGS 53/35 (RX+ 70/44)
30 / 50
30 KB OVERHEAD LUNGE
30 / 50
20 DIFFERENT CALORIES
30 / 50

COOL DOWN

TUESDAY DECEMBER 17, 2019

STRENGTH / FOUNDATION
12X1:00:
1) 15/12 CAL SKI
2) 20 HOLLOW ROCKS
3) 8 STRICT HSPU / MOD: DB PRESS (ACROSS)
4) 20 REVERSE LUNGES

WOD
3 ROUNDS, 14:00 CAP:
20 DB HANG SQUAT CLEAN 40s/25s
20 BURPEES

COOL DOWN

MONDAY DECEMBER 16, 2019

STRENGTH / FOUNDATION
12X1:00:
1) 4 BACK SQUAT (ACROSS)
2) 250/220M ROW (SLOWEST)
3) REST

WOD
AMRAP 12:00:
20 SITUPS (RX+ 15 TOES TO RING)
10 PUSHUPS
5 PULLUPS (RX+ RING PULLUPS)

COOL DOWN

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