New Years Schedule

Saturday: 9am Class
Sunday: Closed
Monday: Closed
Tuesday thru Saturday: Normal Schedule
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WOD

3 Rounds of:

Decline or Ring Push Ups-20 (20" Box)
2DB Suitcase Walking Lunges-30(50#-M/35#-W)
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Partner WOD: 18 min AMRAP of:

Partner 1: Complete 2 Rounds of:

Back Squat-8(185#-M/135#-W)
Lateral Burpee-8

Partner 2: Assault Bike Cal Max Reps:
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WOD

Partner WOD, Teams of two complete:

30min AMRAP of:

Bench Press-50(155#-M/105#-W or DBs 70#-50#/40#-35#)
Strict Pull Up-50
Ab Mat Sit Up-50
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Split reps anyhow with your partner.

WOD

Target Burpee-50
Power Snatch-15(135#-M/95#-W)
Bar Facing Burpee-50
Power Clean-15(185#-M/125#-W)
C2B Pull Up-50

For Time:
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Skill: Dips 4 Sets of 5 Reps: Bands/ Bodyweight or weighted

WOD

Power Clean(75%) 10-8-6-4-2
SHSPU                 20-16-12-8-4

Then,

Front Squat(70%)    2-4-6-8-10 (From a Rack)
Bar Facing Burpee 4-8-12-16-20

Then, Cash Out with:

30 Unbroken Pull Ups(8 Cal Penalty for each drop)

35min Time Cap:
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WOD

Monday's WOD

3 Rounds of:

Wall Ball-90sec Max Reps(20#/14#)
30sec Rest
Kettlebell SDLHP-90sec Max Reps(50#/35#)
30sec Rest
Double Unders-90sec Max Reps
30sec Rest
Dumbbell Burpee-90sec Max Reps(2x50#/2x35#)
30sec Rest
Assault Bike-90sec Max Calories
90sec Rest
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WOD

Back Squat: 3 Sets of 5 Reps @75%
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18min AMRAP of:

Front Squat-6 @65% of FSQ 1RM*
SHSPU-12
Back Squat-10
Ab Crusher-24(35#/25#)
Back Rack Lunge-6(3/3-Alt)
Rope Climb-3
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Use one Barbell @ 65% of Front Squat 1RM for
all Barbell Movements, from the Rack.

WOD

14min AMRAP of:

Wall Ball-21(30#-M/20#-W)
Ring Dips-15
Swing(A)-9(70#-M/53#-W)

 5min Rest, Then,

4 Rounds of:

Assault Bike Max Calories:
1min On/ 1min Off
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WOD

4min EMOM of:

Clean-2 @70%

4min EMOM of:

Clean-1 (Add During)

5min To Find a Clean 1RM
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15 min AMRAP of:

Deadlift-10(185#-M/125#-W)
Lateral Burpee-10
Squat Clean-8
C2B Pull Up-8
Cluster-8
Muscle Up-8
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