WOD

30 Cals 3 sets 8 DB External Rotations / arm 8 Single Arm Upright Row 30sec Sorenson Hold / Superman Hold Complete 10 Sets of; Push Press 10reps with a 40X0 tempo Superset.., DB Lateral Raises 10rep (no tempo needed) Superset.., DB Shrugs: 10reps (no tempo needed) * Rest 2min. Then.., Complete 10 sets of;…

Warm-up 3 Rounds :45 Row/Bike/Ski/Versa/Run 15 BB Good Mornings :45 Row/Bike/Ski/Versa/Run 15 BB Squats :45 Row/Bike/Ski/Versa/Run 15 UpDowns Then.., Back Squat 20 Reps @75-80% 1RM *You can not put the bar back on the rack. Each rep should need about 2-3 breathes at the top. if you can just bang them out, you are doing…

Dynamic Warm-up Then.., With a partner… 5min Max Cal Bike/Row Rest 1 min 5min Max Cal Bike/Row Then.., Snatch Warm-up Sn DL x3 SN HP x 3 OHS x 3 Split Jerks x 3 Then.., 2 Sets 3 Tall Snatch + 3 Tall Cleans Then.., Snatch 2r x 5s @70-75% 1RM Then.., 2CJ + 1j…

Warm-up Row 800m or Bike 1.0=3:00m 30 AKBS 30 Band pull aparts Then.., Post Holiday Fun 1 – 100m 2 – Wall Walks/Muscle Ups 3 – KB/DB Thrusters 50/35 4 – Toes to Bar/Knee Raises 5 – Push-Ups/ HSPU 6 – KB/DB Snatches (3/3) 50/35 7 – Sit-Ups. /GHDS 8 – Jumping Lunges/ Pistols 9…

0-15min. 3 Rounds: 25/20 Cal Row 25/20 Cal Assault Bike 25 Barbell Overhead Squats 45/35 Rest 2min 15 min AMRAP Heavy Sled Drag Forward Overhead Walking Lunges 45/35lb Plate Single Arm Farmer Carry 70/53 D+B Heavy Sled Drag Backwards Then.., 6min to finish 90sec. Plank 90sec. of Reverse Sit-Ups 60sec. Plank 60sec. of Reverse Sit-Ups…

Dec. 31st, New Year’s Eve – 8:00am, 9:00am & 10:00am Jan. 1st, New Year’s Day – –8:00am, 9:00am & 10:00am Warm-up 3 Rounds 100 Singles 10 Push-up 20 Walking Lunges 30 Flutter Kicks 1/2 Then.., EMOM x 4min. 15 Wall Balls 20/14 Rx+20r EMOM x 4min. 8 Deadlifts 225/155 EMOM x 4min. 15 Wall Balls…

Warm-up 3 Rounds 20/15 Cal 10 Ring Row Feet elevated 20 Goblet Squats 53/35 1:00 Plank Then…, Gymnastics 4 Rounds :45 HS Hold :45 Top of Dip Hold/L-Sit :45 Hollow Body Hold Then…, Strict Press 10 reps; 40X0 Superset w… DB Lateral Raises 10 reps Superset w… BB Curls 10 Reps 40X0 Rest 1:00-2:00min

Warm-Up 3 Rounds 20/15 Cals Row/Bike/Run/Ski 10 Half Kneeling SA DB/KB Press R/L 50/35 20 Superman’s 20 Alt V-Ups Then.., Close Grip Bench Press 3 reps every 60sec x 8 sets – use 55-60% of 1RM Then.., 15min. to finish…solo 7 Rounds: 200m Run 10 Back Squats (off the ground) 95/65+ 5 Burpee Pull-Ups/ *Burpee…

3 rounds 1:00 Row/Bike/Ski/Run (easy) :30 side Plank R/L 20 Banded Air Squat 2 Wall Climbs 5 SL DB RDL e/s Then.., With a partner Complete 2 Rounds For time 200′ walking lunge (alt every 50m) 50 Pushups 50 Synchro Abmat sit-ups (Up together) 50/40 Cal Bike 50 Russian KBS 70/53 Then.., Complex… 3 Deadlift…