(551) 427-5077

Saturday – December 31

"2016"

In Teams of 2 (1 working/1 resting)

808 M Row

then

4 Rounds

30 Deadlifts (135/85)

10 Handstand Push Ups OR 20 Push Ups

30 Wall Balls

10 Hang Power Cleans (135/85)

20 Box Jumps (24/20)

then

808 M Row

Friday – December 30

2 Rounds

2 Minutes

8 Bar Facing Burpees

8 Thrusters (115/75)

Max Rep Pull Ups

2 Minute rest

2 Minutes

8 Pull Ups

8 Bar Facing Burpees

Max Rep Thrusters (115/75)

2 Minute Rest

2 Minutes

8 Thrusters (115/75)

8 Pull Ups

Max Rep Bar Facing Burpees 

*4 Minute Rest between rounds

*Record total reps of max rep sets (separate scores for pull ups/burpees/thrusters)

Thursday – December 29

Part 1: 

4 Sets (Not for time)

10 Box Jumps

*Athlete picks the height.  Each set should take less than 1:00

*Everyone must jump…if boxes are too high use weights

Part 2:

Every 20 Seconds for 3:20 (10 sets)

2 Power Cleans @75-80%

3 Minute Rest

Every 15 seconds for 2:30 (10 sets)

2 Power Cleans @65-70%

3 Minute Rest

Every 12 seconds for 2:00 (10 Sets)

2 Power Cleans @50-60%

3 Minute Rest

Every 10 seconds for 1:40 (10 sets)

2 Power Cleans @40-50% (10 sets)

*You will record how many, out of 80 possible, cleans you successfully complete.

Wednesday – December 28

20 Minute AMRAP

10 Pull Ups

20 Air Squats

10 Push Ups

20 Jumping Lunges 

200 M Run OR 200 M Row OR 15 Cal Bike

____________________________________________________________

8:15 PM Olympic Lifting (All levels welcome)

A) 1 Rep Max Snatch

B) 3 Rep Max Clean and Jerk (set must be done in under 30 seconds)

Tuesday – December 27

*Back to normal schedule today*

Part 1:

3 Rounds

30 Double Unders (75 singles)

12 Power Snatches (75/55)

3 Wall Walks

*10 Minute Cap

Part 2:

15 Minute EMOM

3 Snatches 

*Use any combination of ground/hang and power/squat that you want

Monday – December 26

We are running FOUR classes today only. 

8:00 AM, 9:00 AM, 10:00 AM, 11:00 AM

2 Rounds for Max Total Reps

1 Minute Cal Row/Bike

1 Minute rest

1 Minute Max Sit Ups

1 Minute rest

1 Minute Max Thrusters (105/70)

1 Minute Rest

1 Minute Max Wall Balls (20/14)

1 Minute Rest

1 Minute Max Burpees

1 Minute Rest

*Your goal needs to be to move for the entire minute each interval

Saturday – December 24

*IF YOU DID NOT SIGN UP FOR ONE OF THE 4 CLASSES, WE ARE FULL FOR EACH ONE, SORRY*

*Please arrive as early as possible to warm up and stretch on your own*

"12 Days of Christmas"

This WOD is performed like the song….

1 – Wall Walk (Scale = 4 Push Ups)

2 – Bar Muscle Up (Scale = 6 Pull Ups)

3 – Thrusters (95/65)

4 – Burpees

5 – Hang Power Cleans (95/65)

6 – Deadlifts (95/65)

7 – Wall Balls (20/14)

8 – Med Ball Cleans (20/14)

9 – Box Jumps (24/20)

10 – Sumo Deadlift High Pull (95/65)

11 – Front Rack OR Overhead Lunges (95/65) – each leg

12 – Cal Row OR Cal Bike

*35 Minute Cap (strict) 

__________________________________________________

 TOTAL REP COUNTS FOR EACH MOVEMENT

Wall Walks: 12 (Push ups: 36)

Bar Muscle Ups: 24

Thrusters: 30

Burpees: 36

Hang Power Cleans: 40

Deadlifts: 42

Wall Balls: 42

Med Ball Cleans: 40

Box Jumps: 36

Sumo Deadlift High Pull: 30

Lunges: 24 (each leg)

Calories: 12

Friday – December 23

Part 1:

2 Minute Max Rep Double Unders

2 Minute Rest

1 Minute Max Rep Double Unders

1 Minute Rest

30 seconds Double Unders

*Score is total double unders

Part 2:

40 Russian KB Swings (53/35)

20 Push Press

20 Burpees over Bar

2 Minute Rest

30 Russian KB Swings (53/35)

15 Push Press (95/65)

15 Burpees over Bar

1 Minute Rest

20 Russian KB Swings (53/35)

10 Push Press (95/65)

10 Burpees over Bar

*25 Minute Cap

Thursday – December 22

Part 1:

15-20 Minutes to Find:

1 Rep Max Squat Clean and Jerk

Part 2:

10-8-6-4-2

Squat Clean Thrusters (135/85)

Chest to Bar Pull Ups

*Barbell should not be heavier than 75% of part 1

Wednesday – December 21

5 Rounds

:45 on / :30 off (transition)

40 Foot Shuttle Runs (each touch of the tape is a rep)

Sit Ups

Box Jumps (24/20)

Cal Row OR Cal Bike

REST

*Choose Bike or Row for entire workout, no flip flopping

*Score is total reps

*NOTE: After your row/bike interval, you have a :30 rest, then :45 rest. then :30 rest before starting up again.