Monday
A. Every 75s for 8 sets:
– 2 Hang Power Clean + 1 Split Jerk
B. For Time (15 cap)
– 55/45 Cal Row
Then:
1-2-3-4…10
– Deadlifts (185/135) (+225/155)
– BF Burpees
Then:
– 55/45 Cal Row
OR
C. 15 Min AMRAP w/ partner
– 100/80 Cal Row
Then:
5 Rounds:
– 20 Deadlifts (185/135) (+225/155)
– 20 BF Burpees
Then, w/ remaining time
– Max Cals Row

Tuesday
A. 4-5 Sets:
– Back Squat X 5 (add weight)
B. 20 min AMRAP
– 50 DUs
– 15 Wall Balls (20/14)
– 25 DUs
– 5 DB Devils Press (50/35) (+2DBs)
Rest 60s
*Add 1 WB and 1 Devils Press every round

Wednesday
A. Every 75s for 8 sets:
– 1 strict press + 2 Push Press + 3 Push Jerk (build to heavy)
B. 7 Min AMRAP:
– 5 Wall Walks
– 10 DB Step Ups (50/35) to 24/20”
– 15 T2B
Rest 3 mins
C. 7 Min AMRAP:
– 5 Wall Walks (+50’ HS Walk)
– 50’ DB OH Walking Lunge (50/35)
– 15 Pullups (+C2B)

Thursday
Complete w/ partner:
A. 5 sets:
5 Min AMRAP:
-30 BBJO (24/20)
– 30/24 Cal Ski
Then:
-AMRAP Cals AB
Rest 2 mins
*both working on Ski and BBJO, switch as needed
*One working on AB

Friday
A. 10 Min EMOM:
– OHS X 2 (build to heavy)
B. 15 Min AMRAP:
– 30 Snatches (75/55)
– 30 T2B
– 20 Snatches (95/65) (+135/95)
– 20 Pullups
– 10 Snatches (115/75) (+165/115)
– 10 C2B (+Ring MU)
– AMRAP Snatches (135/95) (+185/135)

Saturday
*NO CLASSES! Nightmare B4 Xmas 8am-3pm!!

Sunday Open Gym
– 8:30 am-10:30am

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