WOD

TGU 16-20 reps Then.. 30 Rounds (15 Each) “I go, you go style” 6 Cal Bike 6 Toes-To-Bar 6 Wall Balls 6 American KB Swings 35min.

Clean warm up Then.. 15 min on Clock: 10 min for max rds of CINDY 5 min for max clean & Jerk THEN.. 15 min on clock : 10 min to hit a max triple on Bench Press 5 min amrap of 5 Power Cleans 155/105 *scale 10 Burpee Box Jump overs

Come in early and immediately Row 1K Then…, Complete 4 Sets Run 200m Bike 1 Mile Run 200m Goal: Under 5:00 Each Then…, 15 Seated Tricep DB French Press 15 Incline Dumbbell Curls 15 Banded Tricep push downs 15 Banded hammer curls 3x

Deadlifts 3 x6 superset with; HSPU x 5 (3 wall climbs) *Your goal today is to hit all 3 sets with 5-10% more than you started with on week 1 for 6 reps. Next week we will shoot for 7 with that same weight. Then.. 350/300m row 30 wall balls 25 Box Jumps 20 KB…

Warm-up Row 400m (Easy) 20 Band Pull Aparts 20 Band strict press 20 PVC Dislocates (1-1 Count) 10 PVC OHS 5 PVC Hang power Snatch Then… Start light and climb as you go. If you’re advanced go to town. If you’re new, keep 3 reps every minute and focus on your technique. Be ready to…

Happy New Year!!! Complete 3 Sets AFAP 500m row 15 Up downs 15 V-up Sit-ups 10 Goblet Squats, start light and build. Then… Back Squat 3 x 6 Your goal today is to hit all 3 sets with 5-10% more than you started with on week 1 for 6 reps. Next week we will shoot…

Team 20-18-16-14-12-10-8-6-4-2 Cal Row (each) 1:1 14min Rest / recover Amrap 12 25 db bench press 50/35’s 45 abmat sit-ups (WB back forth) 25 Pull -up 45 double (unders each) Finish with… TGU – 16-20 alt reps

Saturday classes 8/9/10a. Closed Sunday 1.1.23 In 15:00 Build to a HSFTD Of: Clean + FS + (Drop) + Clean Then… 2 – 3 rds 15 / 12 cal machine (bike preferred) 12 power snatch 95/65 12 thrusters 12 T2B 15 bar lateral burpees Rest 2-3 minutes between

Warm-up Straight Arm Plank Hold x 1:00 Handstand Hold x 1:00 Contra-lateral Plank x :30 e/s SA Passive Hang x :15-:30 e/s Hollow Hold 1:00 Then…, Conditioning = Easy Does It! 40:00 Clock Row 400/500m 40 Mountain climbers Bike 12/15 Cal 15 BB curls Ski 200m 40 Flutter kicks 15 DB French press

Emom x 35 Min 1: 10-10-10-8-8-8-6 – deadlift Min 2: 10 /7 cal bike + 10 Russian swings 70/53 Min 3: 30 double unders + 10 V-ups Min 4: 10 Alt DB box step ups 24/20 + 10 box jumps Min 5: rest / add weight for next rd DL