1..2,1…3,2,1…4,3,2,1… and so on… Like the 12 days of Christmas song. *35min. Time CAP 1 200m run. 2 Snatches 95/65 3 Box jumps 24/20 Or Heavy D-balls 100/80 4 Thrusters 95/65 5 Burpees 6 Pull-Ups 7 KB Swings 53/35 8 KB Goblet Squats 53/35 9 TTB 10 Deadlift 95/65 11 Cal Assault Bike 12 Power…
Holiday schedule: Monday, December 24th: 8am-9am-10am classes ONLY Tuesday, December 25th: CLOSED Build up to a 65% Effort Snatch And Clean and Jerk… Then.., 5min. of Assault Bike @70% immediately into; 5min. of 3 Snatches per minute immediately into; 5min. of Rowing @70% immediately into; 5min. of 3 Clean and Jerks per minute Then.., 10min.AMRAP…
Holiday schedule: Monday, December 24th: 8am-9am-10am classes ONLY Tuesday, December 25th: CLOSED General Warm-up Then.., 16min. AMRAP: 5 Back Squats 135/95 10 DB Bent Over Rows e/a (AHAP) 50 Double Unders Rest 4min. 16min. AMRAP: 8 SDHP 95/65 8 Cal Bike 8 Wall Balls (20/14) 8 Cal Row
Holiday schedule: Monday, December 24th: 8am-9am-10am classes ONLY Tuesday, December 25th: CLOSED 30min AMRAP 100cal Row/Ski/Bike (Versa 800/1000ft) 15 Slam Balls 30/20 or 10 DBalls to shoulder 150/100 15 up downs / HSPU *record rounds and reps Then.., 2 Rounds of CORE: 1min. Right Side Plank 30sec. of Russian Twists (35/20lb DB) 1min. Plank DB…
10min AMRAP 10 e/s Quadruped Hip Extensions 20sec Glute Bridge 2 Wall Walks :20 Row Sprint Then…, Complete 5 Sets of… Back Rack Lunge (5 each leg) Take your time and get good controlled reps here. Don’t alternate today either. Stay on 1 side for all 5 and then switch to the other leg. *immediately…
10min AMRAP 40m Crossbody Carry (Heavy) 15sec Star Side Plank 30sec Kettlebell Dead Bug Then.., 3 Sets NFT. Build 3 Muscle Snatch 3 BTN Snatch Grip Power jerk 3 Overhead Squats Then.., 10min. EMOM: 3 Power Snatch Work up to about 60-70% and work on form and efficiency. Then.., 20min. AMRAP: 7 Cal Assault Bike…
10min AMRAP 5 Single Leg Kb/Db Deadlift e/s 10 Lateral Band Walks E/s or Lateral step ups 20 Windshield Wipers (10/side) 30 mountain clmibers *slow controlled movements with purpose to warm up and activate Then.., Back Squat @ 30X1 55% x 5 60% x 5 70% x 3 80% x 3 90% x max reps…
AMRAP 10mins 20 Russian Step Ups 24/20″ 20 Abmat Sit Ups Over head carry (Heavy) Rest 2misn AMRAP 10mins Row/Bike/Versaclimber For Pacing (hold it steady) Rest 2mins AMRAP 10mins 15 Goblet Squats 20 Russian Twists (wtd) Front Carry Walk (HEAVY) Then.., 2 Front Squats + Split Jerk 7 x 1
General Warm-up Then.., 25min. AMRAP: 8 DB Deadlifts 70/50 9 Burpee Pull-Ups 10 American KB Swings 70/53 200m Run Rest 5min. In three sets complete: Barbell Glute Bridges 12 reps (Heavy) rest 60s Barbell Power Rows x 12 reps rest 60s Finish with… 6min. AMRAP… 15 Situps with 30/20 Slam Ball 15 Russian Twists w/…
