December 30, 2019 – January 4, 2020

MondayTuesdayWednesdayThursdayFridaySaturday 25:00 EMOM 1st: Max Row 2nd: 10 KB Squat Cleans (53/35) 3rd: Max Handstand Hold 4th: 10 Wtd. SL RDL (35/20) (5L/5R) 5th: Plank Hold New Year’s Eve Workout! For Time: (30min cap) 31 Push Presses (75/55) 31 KB Swings 31...

December 23 – December 28, 2019

MondayTuesdayWednesdayThursdayFridaySaturday A) 7:00 3 Sets: 4 Cleans 8 Goblet Squats B) 16:00 EMOM Max L-sit Hold Max Handstand Hold Max Bear Crawl Max Half Burpees   CLOSED – MERRY CHRISTMAS EVE! CLOSED – MERRY CHRISTMAS! 3 Rounds for Time 5...

December 16 – December 21, 2019

MondayTuesdayWednesdayThursdayFridaySaturday Every 2:00 for 12 Rounds 20 BW Squats 10 Pull Ups 5 Push Ups A) 12:00 Strength 3×2 Cleans @ 90% 3×1 Cleans @ 92.5% 6×20 Abmat Sit Ups – B) 12:00 AMRAP 30 OH Walking Lunges 30 Double Unders 12 days of...

December 9 – December 14, 2019

MondayTuesdayWednesdayThursdayFridaySaturday Endurance Monday A) 12:00 EMOM 1st: 100m Row (no pause) 2nd: 1 Lap 3rd: 20 MB Slams – B) 12:00 EMOM 1st: 150m Row (pause) 2nd: 1 MB Lap 3rd: 25 MB Slams A) 10:00 Cleans 3×3 87.5% 3×1 90% – B) Climb the...

December 2 – December 7, 2019

MondayTuesdayWednesdayThursdayFridaySaturday A) 20:00 Strength 5×2 @ 85-87.5% Cleans 5×10 Dead Bugs 5×16 Kneeling Banded Rows (8R/8L) 5×12 SA DB Chest Press (6R/6L) – B) 5:00 AMRAP 20 Jump Squats :30 Weightless Russian Twists 24:00 AMRAP 10...