Christmas Eve: 9a, 10a
Christmas: CLOSED
New Year’s Eve: 9a, 10a
New Year’s Day: CLOSED
24min amrap
23 cal Bike
23 Wallballs 20/14
24 cal row
24 Alt DB Snatches 50/35
Christmas Eve: 9a, 10a
Christmas: CLOSED
New Year’s Eve: 9a, 10a
New Year’s Day: CLOSED
Teams of 2
3 rounds
400m run
30 Squat Cleans 155/105
20 Bar hopping burpees
30 S2OH
20 bar hopping burpees
Christmas Eve: 9a, 10a
Christmas: CLOSED
New Year’s Eve: 9a, 10a
New Year’s Day: CLOSED
10 rounds
5 cal bike sprint
7 KBSDHP
7 DB Push Press
5 cal bike sprint
*rest 1min after each round
Christmas Eve: 9a, 10a
Christmas: CLOSED
New Year’s Eve: 9a, 10a
New Year’s Day: CLOSED
7min to complete
3 rounds
10 scorpions
10 prone int/ext rotation
10 Mt. Climbers
10 Banded OH Squats
Barbell warm up
12 Snatch High Pull
9 Muscle Snatch
7 P. Snatches
5 OH Squats
For time 1000m row
15 P. snatches135/95
20 T2B
750m row
10 P. snatches
15 T2B
500m row
5 P. Snatches
10 T2B
Notes/stimulus
***no need to start off fast in this workout. With a descending volume of reps; the wod gets easier the deeper you get in. With that being said you do want to pick up the pace as you get deeper into the smaller rep schemes.
** Conserve your grip on the snatches by going quick singles. Save the tap n go for the later sections.
*T2B break them up sooner rather than later.
Christmas Eve: 9a, 10a
Christmas: CLOSED
New Year’s Eve: 9a, 10a
New Year’s Day: CLOSED
6 sets
3min on:2min rest
A)400m run
Max burpee box jump over w/ remaining time
B) 400m run
Max Pull ups/ring rows w/ remaining time
Christmas Eve: 9a, 10a
Christmas: CLOSED
New Year’s Eve: 9a, 10a
New Year’s Day: CLOSED
12min emom
•10-15 bottom of the burpee
•9-12 cal bike
•12-15 vertical jumps
•5-7 cal sprint
Every 5min for 25min
12 Single arm devil Press 50/35
20 Box Jump Overs 24/20
12 cal Bike
Notes/stimulus
***use the first round to find your pace but the goal is to keep it sub 3min every round.
Christmas Eve: 9a, 10a
Christmas: CLOSED
New Year’s Eve: 9a, 10a
New Year’s Day: CLOSED
1000m row
100 V-Ups
1000m row
75 DB Lunges
1000m row
50 DB Snatches
1000m row
25 DB Goblet Squats
Christmas Eve: 9a, 10a
Christmas: CLOSED
New Year’s Eve: 9a, 10a
New Year’s Day: CLOSED
Every 7min for 28min
400m run
30 weighted step ups (single DB)
20 Burpees
Christmas Eve: 9a, 10a
Christmas: CLOSED
New Year’s Eve: 9a, 10a
New Year’s Day: CLOSED
9min to complete
2 rounds
10/10 Bend and extend
5/5 figure 4 rotations
10 upward downward dog
5 Kip swings
Then
10 Clean High Pulls
10 back squats
10 Muscle cleans
10 Back squats
10 P. Cleans
15min Ladder
3-6-9-12-15-18-21…..
•P. Cleans 135/95
•Pull-ups
*200m run after each set
Notes/stimulus
*** on the early sets you will definitely want to go tap n go on the barbell. The smaller sets are manageable and won’t cost you too much on your grip. Think of going quick singles when you get to the set of 9.
** Same with the pull ups. They will start getting more challenging on set 12-15.
*No need to sprint the 200m. Allow the run to help you recover your grip strength. So keep it steady.
– the run will be scored as 20 reps. 1 rep for every 10m.
Christmas Eve: 9a, 10a
Christmas: CLOSED
New Year’s Eve: 9a, 10a
New Year’s Day: CLOSED
Teams of 2
22min amrap
follow the leader
12 wallballs 20/14
9 KBSDHP 32/24
6 Cal Bike
*partner 1 must complete a full round before partner 2 can begin the next round.
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