WOD

Partner WOD:

Teams of Two Complete the following:

40 Total Rounds of the following Complex:

Power Clean-3(135#-M/95#-W)
Hang Squat Clean-2
Cluster-1

(I go, You go...One Partner working at a time:)

Start with and Every 3min Complete

Partner-1 Swings(A)-20)70#-M/44#-W)
Partner-2 Burpees-12

Alternate tasks each round:

40min Time Cap:
-------------------------------------------------------------

WOD

Strength:

Back Squat: 5x5 @75%-80%
Bench Press: 5x5 @75%
Deadlift: 5x5 @80%-85%
------------------------------------------
WOD

DB/KB Hang Cluster-10-8-7-6-5-4-3-2-1 Reps(53#-45#-M/35#-25#-W)
Burpee to Plate:        20-19-18-17-16-15-14-13-12-11-10

AFAP
--------------------------------------------
Conditioning:

Assault Bike 30 Cal
Hand Release Push Up-30

x3 Rounds, Then;

600M Row, Then;

Assault Bike 30 Cal
Wall Ball-40(Unbroken*)

x2 Rounds:
----------------------------------
*5 Target Burpee penalty for each drop.

WOD

Front Squat-3RM

18min:
-------------------------
Deadlift-12(135#-M/95#-W)
Hang Power Clean-10
HSPU-8

AMRAP-12min:
--------------------------

WOD

Pull Up-10
Front Squat-10(185#-165#-M/125#-115#-W)
Lateral Burpee-10

x4 Rounds; Then,

Swings(A) 21-15-9 Reps(70#-M/53#-W)
400M (Run after each set of Swings)

AFAP:
--------------------------------------------------
Bench Press 4-6 Reps @70-80% of Bench 1RM
2DB Farmers Walk-100M @2x80#-70#-M/2x70#-50#-W)

x5 Rounds, Then;

Weighted Ring Dips(or Weighted Push Ups)-10-15 Reps
L-Sit Chin Ups-10 to Max Reps

x3 Rounds:
-----------------------------------------------------
Assault Bike 50cal

Then;

4 Rounds of:

Double Under-60
Swings(A)-30(70#-M/.44#-W)
Goblet Squats-20

Then;

Assault Bike 50cal
---------------------------------------------------

WOD

Thrusters(95#-M/65#-W)
Pull Ups
1000M-800M-600M-400M Run
Target Burpee

21-18-15-12 Reps of Each: 40min Time Cap:
------------------------------------------------------

WOD + Schedule

Friday Open Gym: 8:30am-11am & 4pm-7pm
-------------------------------------------------------
Stone to Shoulder-5 Total Reps @ Bodyweight or BW + Men/ 75% BW-Women)
Ring Push Ups-12-25 Reps
Farmers Walk-100ft(50/50) @AHAP

x4 Rounds:
-----------------------------------------------
Wall Ball-50 (Unbroken)

Then;

Front Squat(165#-155#-M/115#-105#-W)
Burpee Pull Up
Hand Release Push Up

21-15-9 Reps of Each:

Then;

Wall Ball-50 (Unbroken)
------------------------------------------------
Wall Ball-30(30#-20#-M/20#-14#-W)
SDLHP-30(75#-M/55#-W)
Target Burpee-30
Push Press-30
Assault Bike-30 Cal

x3 Rounds: For Time:
-------------------------------------------------
Schedule:

Saturday: 9am Class Only
Sunday: Closed
Monday: No A.M. Classes, Open Gym 4pm-7pm
Normal Schedule the rest of the week.

WOD + Shedule

EMOM 12min of:

Clean 3sec Pause 2 inch off the Ground
Clean 3sec Pause at the knee
Front Squat-1

(Start @ 70%-75% of C& J 1RM)
------------------------------------------
8min AMRAP of:

Power Snatch-5(135#-115#-M/95#-65#-W)
Double Under-25
--------------------------------------------
Schedule:

Friday: Normal Class Schedule
Saturday(Christmas Eve) 9am Class Only
Sunday: Closed
Monday: No A.M. Classes, Open Gym 4pm-7pm

WOD

DB Bench 8-12 Reps
Barbell Bent Row-10-15 Reps @BW+ Men/75% BW Women
2KB Squat-10-15 Reps(70#-53#-M/53#-44#-W)

x8 Rounds:
------------------------------------------------
Assault Bike-20 Cal
Push Press-20(135#-115#-M/95#-75#-W)
Assault Bike-30 Cal
Hang Squat Clean-30
Assault Bike-40 Cal
Over Head Lunge-40

For Time:
-------------------------------------------------
21-15-9 Reps of:

Wall Ball
Power Clean(135#-115#-M/95#-75#-W)

15-12-9 Reps of:

Wall Ball
Hang Squat Clean

9-6-3 Reps of:

Wall Ball
Barbell Cluster

AFAP:
----------------------------------------------------

WOD

Double Unders-80
Thrusters-40(75#/55#)
Swings(A)-40 Unbroken* (53#/35#)
Pull Ups-20
Double Under-60
Thrusters-30(95#/65#)
Swings(A)-30 Unbroken*
Pull Ups-15
Double Unders-40
Thrusters-20(115#/75#)
Swings(A)-20 Unbroken*
Pull Ups-10

For Time: 35min Time Cap:
-----------------------------------------
*5 Target Burpee Penalty if the Bell touches the ground.

WOD

Every 2 Min for 20min:

Chest 2 Ground Push Up-10

Target Burpee-12

Jumping Lunge-16(8/8-Alt)

----------------------------------

Abz of Steel:

V-Up-15

GHD Sit Up-15

x4 Rounds AFAP:

----------------------------------

WOD

Friday Open Gym: 8:30am-11am & 4pm-7pm
--------------------------------------------------------
3 Rounds of:

Double Unders-50
Swings(A)-25(53#-M/35#-W)
Power Clean-5(185#-165#-M/125#-115#-W)

Then;

5 Rounds of:

Wall Ball-15
Burpee-12
Front Squat-10(Same weight as above)

AFAP:
------------------------------------------------
"Unbroken"

Assault Bike-50 Cal
Wall Ball-50 Unbroken*
Assault Bike-40 Cal
Swings(A) Unbroken*(70#-53#-M/35#-W)
Assault Bike-30
Pull Up-30 Unbroken*

AFAP For Time: *5 Target Burpee Penalty
---------------------------------------------------
Bear Complex:   1-2-3-4-5-6-7-8-9-10 Reps (115#-95#-M/85#-65#-W)
Burpee Pull Up: 10-9-8-7-6-5-4-3-2-1 Reps

AFAP:
-------------------------------------------------------

WOD

2 Kettlebell Step Ups-16(8L/8R-Alt w/20" Box)53#-M/35#-W)
Weighted Push Ups-15(45#-M/35#-W)
Sled Sprint(Indoor)100ft(50/50)
Assault Bike-15 Cal AFAP!!!

x4 Rounds:
-----------------------------------------------------------------------------

WOD

Push Press-6-8 Reps @
1 Arm DB Row-12-15 Each Arm @AHAP
Ring Dips-10-15
GHD Sit Ups-10-20 Reps

x5 Rounds:
-------------------------------------------------
Assault Bike-30 Cal
Deadlift-12
Hang Power Clean-9
Front Squat-6
Push Press/Jerk-3

x4-5 Rounds:
-------------------------------------------------
SHSPU-5
Squat Clean-7
Burpee Box Jump-9

x8 Rounds:
-------------------------------------------------
Wall Ball-27
Swings(A)-21(53#-M/35#-W)
Goblet Squat-18
Burpee to Plate-15

x4 Rounds:
------------------------------------------------

WOD

Rounds of "Cindy"  1-2-3-4-5
Power Snatch          10-8-6-4-2 Reps(135#-115#-M/95#-75#-W)

Cash Out: 600M Run

For Time: 25min Time Cap:
----------------------------------------------------------------------------

WOD

AMRAP 8min of:

Power Clean-8(135#-M/95#-W)
Hand Release Push Up-12

3min Rest, Then;

3 Rounds of:

Thrusters-15(95#-M/65#-W)
V-Ups-20
Double Unders-30

Then,

5 Rounds of:

Box Jump Overs-15
Burpee-10

For Time: 30min Time Cap

WOD

3 Rounds of:

Double Under-50
Swings(A)-25 (53#-M/35#-W)
Power Clean-5 (185#-165#-M/125#-115#-W)

(No Break) Then;

5 Rounds of:

Wall Ball-15
Burpee-12
Front Squat-10 (185#-165#-M/125#-115#-W)

For Time: 35min Time Cap:
----------------------------------------------------------

WOD

Double Under-45
GHD Sit Up-30
Power Clean-15(115#-M/85#-W)

x4 Rounds:
------------------------------------------
Pull Up-10
Push Up-20
V-Up-30
Jumping Lunges-40(20/20-Alt)

x5 Rounds:
-------------------------------------------
Swings(A)-22(53#-M/35#-W)
Box Jump/Step Up-22
Assault Bike-22 Cal
Burpee-22
Wall Ball-22

x4 Rounds:
--------------------------------------------

WOD

Back Squat: 70%x 8-10 Reps (1 Set), 75%x 5-8 Reps (3 Sets), 80%x 4-6 Reps (2 Sets)
--------------------------------------------------------------------------------------------------------
AMRAP 12min:

Lateral Burpee-5
Hang Power Clean-7(95#-M/65#-W)
Thruster-9
Back Rack Lunge-12(6/6)
--------------------------------------------------------------------------------------------------------

WOD

DB Bench Press-6-8 Reps
Ring Rows-15-25 Reps
Deadlift-8 Unbroken Start at 70% add weight each Round:

x5 Rounds:
-------------------------------------------------------------------------
Assault Bike Calories
Push Press(115#-M/85#-W)
Front Rack Lunge(Total)
Push Up

30-20-10 Reps of Each:
-------------------------------------------------------------------------
Double Unders-100
Target Burpees-90
Double Kettlebell Thrusters-60(44#-M/25#-W)
Pull Up-20

AFAP:
-------------------------------------------------------------------------
"300"

Pull Up-25
Deadlift-50(135#-M/95#-W)
Hand Release Push Up-50
Burpee Box Jump-50
Floor Wipers-50(25/25)
1 Arm Kettlebell Clean and Press-50(25L/25R)(53#-M/35#-W)
Pull Up-25

AFAP:
---------------------------------------------------------------------------

WOD

Snatch:

0:00-2:00-4 Reps @70-75%
2:00-4:00-3 Reps; Add Weight
4:00-6:00-2 Reps; Add Weight
6:00-10:00-Singles to Max
-------------------------------------
EMOM-12min:

Wall Ball-10
Swings(A)-8(70#-M/44#-W)
-----------------------------------

WOD

Double Under-20
Lateral Burpee-8
Power Clean
Front Squat   > 1-2-3-4-5-6-7-8-9..Continue by 1's

AMRAP-18min: (135#-M/95#-W)
---------------------------------------------------------------

WOD

Saturday:

HSPU-8
Deadlift-10(Unbroken*) 185#-205#-M/125#-145#-W)Starting Weight
Assault Bike 15Cal

AMRAP-22min: Add Weight Each Round on Deadlifts
----------------------------------------------------------------------------------
*Touch and Go Reps. 10 H.R. Push Up penalty if broken or paused reps.

WOD

Open Gym Times: 8:30am-11am & 4pm-7pm
-------------------------------------------------------
Assault Bike-15 Cal
Power Clean-15(135#-165#-M/95#-115#-W)
Front Squat-15

x3 Rounds:
--------------------------------------------------
1 Round Of:

800M
Double Unders-40
Swings(A)-40(70#/44#)

2 Rounds Of:

400M
Double Unders-30
Swings(A)-30

3 Rounds Of:

200M
Double Unders-20
Swings(A)-20

AFAP:
---------------------------------------------------------------------
Thrusters(105#-M/75#-W)
Lateral Burpees
Hang Squat Clean
Push Up
Front Squat
Swing(A) 70#/53#

18-15-12 Reps of Each:
---------------------------------------------------------------------

WOD

12min AMRAP of:

Cluster-8(105#-M/70#-W)
Assault Bike-12 Cal

3min Rest, Then;

12min AMRAP  of:

Wall Ball-12 Unbroken*
Burpee 2 Plate-8
-------------------------------------------
*10 Hand Release Push Up Penalty.