(551) 427-5077

Wednesday – December 7

3 Rounds

60 Double Unders (150 singles)

40 Sit Ups

20 Lunges 

then, right in to

3 Rounds

30 Russian KB Swings (53/35)

20 Push Ups

10 Box Jumps (30/24)

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If you have time, spend 10 minutes stretching after this workout. 

Tuesday – December 6

Part 1:

3-6-9-12-9-6-3

Deadlifts (225/135)

Bar Facing Burpees

Part 2:

Pull Up Strength Work

*We will have multiple options for you to choose from.  NO KIPPING.

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8:15 Olympic Lifting (All levels welcome)

A) Hang Snatch Doubles 85-90%

B) Hang Clean Doubles 85-90%

Monday – December 5

Part 1:

15 Minutes to find heaviest:

1 Push Press + 1 Push Jerk + 1 Split Jerk

Part 2:

"Death By"

Thrusters (95//65)

Start at 2 reps, increase by 2 reps each minute

Saturday – December 3

In Teams of 2 (1 working/1 resting)

20 Minute AMRAP

50 Air Squats

50 Lateral Bar Hops

50 Med Ball Cleans (20/14)

50 KB Swings (53/35)

50 Wall Balls (20/14)

50 Shoulder to Overhead (95/65)

Friday – December 2

For Time:

25 Pull Ups

10 Burpees

20 Back Rack Lunges  (95/65)

10 Burpees

15 Front Squats (95/65)

10 Burpees

100 Double Unders

200 M Run

15 Front Squats (95/65)

200 M Run

20 Back Rack Lunges (95/65)

200 M Run

25 Pull Ups