WOD

WARMUP:
INSTRUCTOR LED

STRENGTH:
20 MINS. TO COMPLETE
5RM BACK SQUAT

WOD:
20-18-16-14-12-10
RUSSIAN KB SWING 70/53
GOBLET SQUATS 70/53

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH:
20 MINS. TO COMPLETE
4X2 SPLIT JERK (90%)

WOD:
6 ROUNDS
5 CHEST TO BAR PULLUPS
7 POWER CLEANS 135/95
25 DOUBLE UNDERS (3:1)

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH:
20 MINS. TO COMPLETE
3X8 FRONT SQUAT (80%)

WOD:
AMRAP 7 MINS.
ROW 250M
10 SUMO DEADLIFTS 135/95

REST 3 MINS.

AMRAP 7 MINS.
10 WEIGHTED SITUPS 70/53
10 STEUPS 70/53 20″/16″

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH:
20 MINS. TO COMPLETE
4X2 PUSH PRESS (90%)

WOD:
3 ROUNDS
5 POWER SNATCH / OHS / OHS 95/65
10 TOES TO BAR

AFTERMATH:
5X5 RING ROWS

COOL DOWN:
INSTRUCTOR LED

GYM CLOSED

HOME WOD:
10 MINS. WARMUP/MOBILITY

AMRAP 10 MINS.
ADD 1 REP TO EACH EXERCISE
AFTER EVERY COMPLETED ROUND
UNTIL 10 MINS. IS UP.
1 PUSHUP
2 SQUATS
3 SITUPS
(EXAMPLE:
2 PUSHUPS
3 SQUATS
4 SITUPS
3 PUSHUPS
4 SQUATS
5 SITUPS
ETC…)

10 MINS. STRETCHING

GYM CLOSED – MERRY CHRISTMAS!

REMINDER:
We are open for 545am, 8am and 9am classes ONLY.

Enjoy your Christmas Eve night and be safe in your travels.

WARMUP:
INSTRUCTOR LED

WOD:
50 BOX JUMPS 24/20
50 DEADLIFTS 45/35
50 KB SWINGS 35/25
50 HANG POWER SNATCHES 45/35
50 LUNGES
50 GOOD MORNINGS 45/35
50 BURPEES
50 HANG POWER CLEANS 45/35
50 DOUBLE UNDERS (3:1)
50 PUSH PRESSES 45/35

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH:
20 MINS. TO COMPLETE
5X1 BACK SQUAT (95%)

WOD:
7,6,5,4,3,2,1
FRONT SQUAT 185/135
WEIGHTED PULLUPS 30/20

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH:
20 MINS. TO COMPLETE
3X8 BENCH PRESS (80%)

WOD:
4 ROUNDS
10 TOES TO BAR
8 CALORIE ROW
6 PUSH JERKS 165/115

AFTERMATH:
12 BURPEE TUCK JUMPS

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH:
15 MINS. TO FIND
4X4 RING DIP

WOD:
15-12-9
DEADLIFTS 245/165
DB JERKS 55/35

AFTERMATH:
500M ROW

COOL DOWN:
INSTRUCTOR LED