Tuesday – 12/27/22

by | Dec 26, 2022

A: 10 Min EMOM of:
Odd: 5 Thrusters (65/45)
Even: 10 BB Rows (65/45)

B: Back Squat 5×5 up to 70%

C: 1500m Row – Every 250m complete max strict shoulder presses (45/35) (Score: # of presses)
(Mobility for the day: Shoulders, Pecs, Back)

Monday – 12/26/22

by | Dec 25, 2022

For Time (20 min cap)

200m run
21 Kettlebell Swing @ 18kg
50 ABMAT
12 pull-ups
50 Double Unders

200m run
21 KBS @ 18kg
40 ABMAT
12 pull-ups
40 DU

200m run
21 KBS @ 18kg
30 ABMAT
12 pull-ups
30 DU

200m run
21 KBS @ 18kg
20 ABMAT
12 pull-ups
20 DU

200m run
21 KBS @ 18kg
10 ABMAT
12 pull-ups
10 DU

Saturday – 12/24/22 Xmas Eve

by | Dec 23, 2022

Classes today at 8am and 9am (no 10am class). We will be closed on Christmas tomorrow. No 6am class on Monday.

The 12 Days of Christmas (complete like the song: Round 1 do the 1st movement – Round 2 do the 2nd movement, then the 1st again – Round 3 do the 3rd movement, then 2nd, then 1st – and so on…)

1. Thruster (75/55)
2. Muscle Up (Scale: Chest to bar, Pull up, Ring Row)
3. Toes to Bar (Scale: Toe Touch Crunches)
4. Chest to bar (Scale: pull-up, Ring Row)
5. Double Unders (Scale: 2:1)
6. Snatches (75/55) (Scale: Alternating DB Snatches)
7. Slam Balls
8. Wall Balls (14/20 – 9/10)
9. American Swings (53/35) (Scale: Regular Swings)
10. KB Front Rack Lunges (5 each side) (53/35)
11. Handstand Push-ups (Scale: Pike Push-ups, Scale 2: Regular Push-ups)
12. Burpee Box Jumps

Friday – 12/23/22

by | Dec 22, 2022

A: Work to heavy Clean and Jerk

B: 12 min AMRAP of:
200m Run
12 KB Deadlifts
100m Farmer Carry

Thursday – 12/22/22

by | Dec 21, 2022

No KB class at 4pm

WOD
A: 15-15-15 Reps for time of:
Thrusters (75/55) and Push-ups
B: 16 Alternating Rounds (20:10)
Plank Hold
Windmills
Good Mornings
Superman Angels

Endurance
A: EMOM 12 – 6 Air Squats, 3 Burpees
B: For Time:
150m Row – 1 min Rest
250m Row – 1 min Rest
350m Row – 5 min Rest
1000m Row