WOD

STRENGTH: DELOAD

BACK SQUAT 5 X 3 @ 80%

WOD

30-20-10

CALORIE ROW

ALT. DB BOX STEP UPS

10-20-30

ALT. DB SNATCH

WALLBALL

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STRENGTH: DEADLIFT

BUILD TO 2RM

5 X AMRAP @ 90% OF 5RM

WOD: “ANNIE DOES BASELINE”

500M ROW

50 DOUBLES

50 ABMATS

40 AIR SQUAT

40 DOUBLES

40 ABMATS

30 SIT UPS

30 DOUBLES

30 ABMATS

20 PUSH UPS

20 DOUBLES

20 ABMATS

10 PULL UPS

10 DOUBLES

10 ABMATS

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SQUAT CLEANS: 5 X 3 @85%

WOD: LINCHPIN 12

RUN 400

15 C+J 135/95

3 ROPE CLIMBS

RUN 400

12 C+J

2 ROPE CLIMBS

RUN 400

9 C+J

1 ROPE CLIMB

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HAPPY NEW YEAR!!!

OPEN GYM 9-11AM

THURSDAY REGULAR CLASSES

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REGULAR SCHEDULE(5,6,7,9,430,530)

STRENGTH: BENCH PRESS

BUILD TO 2RM

5 X AMRAP @ 90% OF 5RM

WOD: 5X

12 DB DEADLIFTS 50’S/35’3

9 DB HANG CLEAN

6 DB PUSH JERK

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REGULAR CLASS SCHEDULE

(5,6,7,9,12 and 4:30,5:30)

STRENGTH: BACK SQUAT

BUILD TO 2RM THEN,

5X AMRAP @ 90% OF 5RM

WOD: 3X

RUN 400

21 KB SWING 53/35

12 PULL-UPS

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CLASS TIMES: 8 AND 9AM

STRENGTH: DEADLIFT

BUILD TO 3RM

4 X AMRAP @90% OF 5RM

WOD: 3-5 ROUNDS

10 STRICT PULL UP

10 PUSH UPS

200M RUN

15 WALLBALL

20 ABMATS

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CLASS TIMES: 8AM, 9AM, AND 5:30PM

STRENGTH: SQUAT CLEANS

5 X 3 @ 80%

WOD: OTM X 5

1- 2-3 POWER SNATCH @ 80%

2- 40 DOUBLE UNDERS

3- 12 BURPEES

4- 12/10 CALORIES

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CLASS IS FROM 8:00-9:30!

WE WILL DO OUR BENCH STRENGTH

BUILD TO 3 RM, THEN

4 X AMRAP @90% OF 5RM

WOD: WOD EXCHANGE

IF YOU CAN PLEASE BRING A WOD

TO EXCHANGE FOR OUR GAME.

GYM IS CLOSED WEDNESDAY FOR CHRISTMAS!

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REGULAR CLASS SCHEDULE

STRENGTH: BACK SQUATS

BUILD TO 3RM

4 X AMRAP @ 90% 5RM

WOD: 12 DAYS OF CHRISTMAS

1 OVERHEAD SQUAT 95/65

2 POWER SNATCH

3 PUSH-PRESS

4 FRONT SQUAT

5 HANG CLEAN

6 DEADLIFT

7 BURPEES

8 SIT UPS

9 PULL UPS

10 (100M SPRINT)

11 WALLBALL

12 CALORIES

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STRENGTH: DEADLIFT

BUILD TO 5RM

3 X AMRAP @ 90% 5RM

WOD: 5X

12 CAL ASSAULT

12 DB CHEST FLY

10 DB STEP UPS

12 DB REV. FLY

30 DOUBLES

20 ABMATS

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SQUAT CLEAN: 5 X 3 @75%

WOD:

21-15-9

BURPEE

LOW ROW

18-12-6

TOES TO BAR

WALLBALL

12-6

FRONT SQUAT 135/95

CHIN UPS

6

BAR MUSCLE UPS

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POWER SNATCH: 5 X 3 @75%

WOD: FOR TIME

1,000M ROW

10 G2OH 135/95

750M ROW

10 G2OH

500M ROW

10 G2OH

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STRENGTH: BENCH PRESS

BUILD TO 5RM

3 X AMRAP @ 90% OF 5RM

WOD: 8 ROUNDS

ON THE 1:30

RUN 200

MAX DU’S

REST 1:00

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STRENGTH: BACK SQUAT

BUILD TO 5RM

THEN 3 X AMRAP @ 90% OF 5RM

WOD: 3 ROUNDS FOR TIME

22 CALORIE ROW

22 SHOULDER TO OVERHEAD 95/65

22 PULL UPS

22 BACK SQUATS

22 SIT UPS

CASH OUT: RUN 400

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STRENGTH: DEADLIFT- 5X3 @ 75%

WOD- 4 ROUNDS

10 BURPEES

RUN 100

10 AIR SQUAT

RUN 100

10 PUSH UPS

RUN 100

10 SIT UPS

RUN 100

3 BAR MUSCLE UPS

1 ROPE CLIMB

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Squat Clean: 3 x 3 @ 80%

WOD: 3-5X

10 DB STRICT PRESS

8 DB ROW (EACH)

12 WALLBALL

10 K2E

1:00 PLANK

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POWER SNATCH

3 X 3 @ 80%

FINISHER

125/100 CALORIES

EMOM 15 ABMATS

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STRENGTH: BENCH PRESS

5 X 3 @ 75%

SS: 4X10 STRICT PULL UPS

WOD: (MODE OF CHOICE) 5K

RUN 3.1

BIKE 9 MILES

ROW/SKI 5000m

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DELOAD WEEK

BACK SQUAT: 5 X 3 @ 75%

WOD: 2X

80 DOUBLES

40 AIR SQUAT

20 DEADLIFT 185/135 (45%)

REST 3:00

15-12-9

ABMATS

RING DIPS

OHS 115/75 (50%)

REST 3:00

9-15-21

HANG POWER CLEAN 135/95 (55-60%)

BAR FACING BURPEES

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