WOD

2 Rounds: 4min. EMOM: 3 Back Squats (Heavy as possible) into… 4min. EMOM: 12/9 Calorie Row into….. 4min. EMOM: 3 Squat Cleans (Heavy as possible) into….. 4min. EMOM: 10 Weighted knee raises. 32min. straight

Today’s classes 9am and 12pm — Tabata- Row/Bike – 0-3min. Max DB Incline Bench Press/ Bench press 3-6min. Max DB Bent Over Rows/ BB Rows 6-9min. Max Plate Front Raises/ BB Up right rows 9-12min. Max Single DB Skull Crushers/ Dips 12-15min. Max Single DB Bicep Curls/ BB Curls 5min. (Start again with new movements)

Every 8min x 4 Rounds: 500m/400m Row/ski 40 Double Unders /singles 30 Alt. DB Snatches 20 Box Step-Ups 10 Pull ups

Tuesday, 12/30 regular class schedule Wednesday, 12/31 9am and 12pm class only Thursday, 1/1 Closed – No classes Friday, 1/2 9am and 12pm only. —— On a 20:00 Clock: 15-12-9-6-3 Bench Press 135/95 Hang Power Cleans 135/95 30-24-18-12-6 Cal Bike In the remaining time….. Deadlift — MAX OUT!!!! Set 1: 4 @ 67-72% Set 2:…

Regular Monday schedule Wednesday, 12/31 9am and 12pm Thursday, 1/1/26 Closed. No classes Every 6:00 for 30:00 5 Front Squats 155/105 or 225/155 10 Burpees over bar 15 Toes-to-Bar 10 Burpees over bar 5 Front Squats *Recovery Row/Bike till the end of 6:00 Scale: 5-9-13-9-5

Regular Saturday class schedule 3 Sets: 12 Double dumbbell skull crusher 12 Hammer curls 12 Weighted Knee ups Then… In a 14:00 window 2 Rounds: 30 Alternating Dumbbell Hang Snatch 20 Pull Ups 30 Box Step Ups 20 Hand Release Push Ups In remaining 14:00 AMRAP Overhead Squats

Deadlift (7 Sets) Deadlift (max out) Every 2:00 x 7 Sets: Set 1: 4 @ 67-72% Set 2: 3 @ 75-80% Set 3: 2 @ 80-85%+ Set 4: 1 @ 87% + Set 5: 1 @ 90% + Set 6: 1 @ 95% + Set 7: 1 @ 100% + Then… For Total Time: 3…

Today’s classes 9a/12pm Teams of 2: “You go, I go” Style For Time: (5) Burpees (6) DB Goblet Squats 70/50 (7) Pull-Ups (8) Cal Bike (9) DB Deadlifts 70/50 (10) Air Squats (11) Push-Ups (12) DB Lunges 70/50 (13) Cal Row (14) Box Jumps 24/20 40min. Goes like this…. 5 Burpees (each) then.. 6 DB…

Holiday schedule -Wednesday 12/24 + Friday 12/26 9a and 12pm classes only Thursday 12/25- Closed Every 3:00 x 3 Sets 12-15 DB Incline Chest Supported Rows (:03 Negative) 15 Banded Straight Arm Lat Pulldowns (:03 Negative) Then… Snatch Work -Week 1 of 4 A) Hang Muscle Snatch – 3 x 5 B) Hang Power Snatch…

Holiday schedule: Wednesday, 12/24: 9am 12pm Thursday, 12/25: Closed Friday, 12/26: 9am 12pm Hang Power Clean + Hang Squat Clean 2 x 3+3 @ 60% 2 x 2+2 @ 65% 3 x 1+1 @ 70-75% Then.. 10 Rounds For Time: 3 Deadlifts 225/155 5 Toe to Bar 7 Dumbbell Bench Press 60/35 20 Min Cap