STRENGTH / FOUNDATION

12:00:

3 ARM BAR L/R

5 BIRDDOG L/R

5 REVERSE LEG LIFT L/R

5 CAT-COW

:20 SIDE PLANK L/R

:20 V-HOLD

:20 BRIDGE HOLD

BUDDY WOD

TEAMS OF 2 – ALT. ROUNDS

AMRAP 20:00:

*BIKE METERS

6 DEADLIFT

4 HANG POWER CLEAN

2 PUSH JERK OR FRONT SQUAT

–

*METER LIST

400/350 B.ERG

.5/.45K ECHO

500/450 AB

COOL DOWN

STRENGTH / FOUNDATION

10X1:00:

1 BACK SQUAT (ACROSS)

WOD

AMRAP 15:00:

50 DUBS / MOD: 75 SINGLES

12/8 RING DIP (RX+ 7 RING MUP)

12/9 CAL ECHO OR 14/11 AB OR 16/13 B.ERG

COOL DOWN

***REMINDER (ONLY CLASSES)***930a & 430p***

WOD

10 ROUNDS, 30:00 CAP:

6/4 STRICT PULLUP

5 MB G2OH 50/30 OR BP 45/25 OR DBs 30s/20s

10 MB STEPUP 20” OR BP OHL OR LOW CARRY LUNGE

15 SITUP

COOL DOWN

*** REMINDER (ONLY CLASSES ARE) *** 630a *** 730a *** 845a ***

BUDDY WOD

*TEAMS OF 2 OR 3 – ALT. EXERCISES

AMRAP 30:00:

10/8 CAL ROW

10 BENCH PRESS 125/80

10 KB SWING 53/35

10 TTR

10 GOBLET SQUAT

COOL DOWN

WOD

12 DAYS OF XMAS

*IT GOES LIKE THE SONG: 1, 2-1, 3-2-1, 4-3-2-1, ETC.

1 SQUAT CLEAN 115/75 (RX+ 135/95)

2 SH2OH

3 HANG POWER CLEAN

4 DEADLIFT

5 BURPEE

6 T2B

7 PULLUP (RX+ C2B)

8 PUSHUP

9 SQUAT

10 LUNGE

11 CAL BIKE-SKI-RUN

12 G2OH

COOL DOWN

STRENGTH / FOUNDATION

14:00:

3X

10-14 TOP DOWN ALT. DB PRESS

10-14 BRIDGE DB FLOOR PRESS

16-20 BAND TRICEP PRESS DOWN

16-20 BAND LAT PULL DOWN

1:00 REST

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

4 ROUNDS, 24:00 CAP:

24 NO JUMP BURPEE

100 SINGLE UNDER

24/20 CAL ROW OR 20/16 CAL B.ERG-SKI

100 SINGLE UNDER

24 MB DEADLIFT SINGLES 100/70

100 SINGLE UNDER

COOL DOWN

WOD 1

AMRAP 9:00:

3 C2B PULLUP (RX+ BAR MUP)

6 BOX JUMP OVER 24/20” (RX+ 30/24”)

WOD 2

30-20-10, 15:00 CAP:

DB HANG SNATCH 35s/25s

CAL ROW *W: 24-16-8

LOW REVERSE CARRY LUNGE

COOL DOWN

WOD

AMRAP 16:00:

8/7 CAL

8 SQUAT THRUST

8 WALL BALL 20/14, 10/9’

8 MB DEAD BUG

STRENGTH / FOUNDATION

12:00:

5 DEADLIFT OR SUMO

COOL DOWN