Monday
A. 3 Sets:
– Back Squat X 5 @ 31X1
Rest 30s
– Bent Over BB Row X 10 @ 2121
B. 4 Sets:
2 min AMRAP:
– 20/14 Cal AB
– AMRAP Box Jump Overs (24/20)
Rest 2 mins
Tuesday
*Only 7:30am/9am classes today!
A “12 days of Christmas”
*This workout goes to the song….start with 1, then 2-1, then 3-2-1, all the way up to 12 and back 😉
1) 200m Run (Row/Bike=12/9 Calories)
2) Power Snatch (135/95) (+165/115)
3) C2B (+Bar MU)
4) Front Squat (135/95) (+165/115)
5) Lat. Burpee over the bar
6) Rev. FR Step Back Lunges (3 each)
7) HSPU
8) T2B
9) Wall Balls (20/14) (+30/20)
10) Deadlifts (135/95) (+165/115)
11) Ring Dips (+Ring MU into dips)
12) Bear Complex
*1 Rep= Power Clean + Front Squat + S2OH+Back Squat + S2OH
Wednesday
CLOSED! Merry Christmas 🙂
Thursday
**No Classes. Open Gym 9am-1pm
A. 5 Min AMRAP:
– 50/40 Cal Row
– AMRAP 2DB Squat Cleans (50/35)
Rest 3 mins
B. 5 Min AMRAP:
– 40/30 Cal AB
– AMRAP 2 DB S2OH (50/35)
Rest 3 mins
C. 5 Min AMRAP:
– 50/40 Cal Row
– AMRAP 2DB Step Overs (50/35) (24/20”)
Rest 3 mins
D. 5 Min AMRAP:
– 40/30 Cal AB
– AMRAP BBJO (24/20)
Friday
A. 3 Sets:
– Hi Hang Snatch X 3 (light/fast)
B. 3 Sets:
– Squat snatch + Hang Squat Snatch (3 heavy sets)
C. For Time (10 cap):
– 100’ DB OH Walking Lunge
– 50 pullups (+C2B)
– 25 DB Thrusters (50/35)
– 100’ DB OH Walking Lunge
Saturday
8am- OLY
9am: CrossFit (Woolfeman Special)
Sunday
Open gym: 8:30am-10:30am