WOD

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…

Dec. 26th – No 6 AMClass— Regular Schedule rest of the day. 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 NFT 50 Double Unders/100s 20 Banded Lateral Walk e/s 20 Banded Glute Bridges 20 DB Floor Press 50/35 Then…, Holiday…

Dec. 24th, Christmas Eve – 8:00am, 9:00am & 10:00am Dec. 25th, Christmas Day – Closed Dec. 26th – No 6 AMClass— Regular Schedule rest of the day. Dec. 31st, New Year’s Eve – 8:00am, 9:00am & 10:00am Jan. 1st, New Year’s Day – –8:00am, 9:00am & 10:00am General Warm-up (quick) Then.., 15min. to finish… 200…

Dec. 24th, Christmas Eve – 8:00am, 9:00am & 10:00am Dec. 25th, Christmas Day – Closed Dec. 26th – NO 6am Class Regular Schedule rest of the day. Dec. 31st, New Year’s Eve – 8:00am, 9:00am & 10:00am Jan. 1st, New Year’s Day – –8:00am, 9:00am & 10:00am General warm up Then…, 7min AMRAP @85$ 15…

Dec. 24th, Christmas Eve – 8:00am, 9:00am & 10:00am Dec. 25th, Christmas Day – Closed Dec. 26th – TBA Dec. 31st, New Year’s Eve – 8:00am, 9:00am & 10:00am Jan. 1st, New Year’s Day – –8:00am, 9:00am & 10:00am Then.., Complete 5 Sets of: 2:00 Ski/Run/Versa 2:00 of 5 push ups + 5 toes to…

Warm-up 15 Cals (Easy) 10 Push-ups 10 Cossack Squats 10 Ring Rows 10 Alt Reverse Lunges Then.., Front Squat 10:00 – 18:00 Every 2:00 x 9 sets Sets 1-3 – 5 @ 60-70% Sets 4-6 – 3 @ 70-80% Sets 7-9 – 1 @ 80-90 Then.., Teams of 2 AMRAP in 22min 50/40 cal bike…

Quick General Warm-up Then.., AMRAP in 20min Row 200m/150m Sandbag Carry/Sled drag D+B 10 KB Deck Squats weighted 35/24 5 Strict Pull-ups 10 Ring Push-ups 20 Walking Lunges Then.., 0:00 – 5:00 Every 1:00 x 5 sets 1 Muscle Snatch + 1 Snatch Push Press Start around 50% of your 1RM. Build as heavy as…

Dec. 24th, Christmas Eve – 8:00am, 9:00am & 10:00am Dec. 25th, Christmas Day – Closed Dec. 26th – Regular Schedule Dec. 31st, New Year’s Eve – 8:00am, 9:00am & 10:00am Jan. 1st, New Year’s Day – –8:00am, 9:00am & 10:00am General Warm-up Then…, x4 24 Deadbugs 24 Russian Twist 1/1 24 Frog Pump :12 Sprint…

Warm-up 15/12 Cals :30 Handstand Hold/ Plank 20m Lateral Banded Walks e/s 20 Banded Air Squats 20 Band Pull Aparts Then.., EMOM x 10min Odd: Toes to Bar x 10r / V-up situps) Even: Rope Climb x 1-2r (2-3 rope climb to stand) Then…, Incline Clean Grip Bench Press 4 reps x 4s @3020 Superset…