Thursday – 1/7/21

A: 5×1 Full Cleans

B: 5×2 Power Cleans

C: 2 Rounds of 10 Reps Each Side Split Squat

D: 2 Rounds of 10 Reps Each Side Single Leg RDL

E: Abs of Coaches Choice

Wednesday – 1/6/21

For time:
Buy In: 100 Double Unders (200 Singles)
3 rounds of:
20 Power Cleans (65/95)
25 Push Presses (65/95)
30 Weighted Sit-ups
Buy Out: 100 Double Unders (200 Singles)

Tuesday – 1/5/21

A: 5×3 Hang Snatches – Building in weight

B: Nancy with a twist – For Time: (20-min Cap)
100m Run
15 Overhead Squats (65/95)
200m Run
15 Overhead Squats
300m Run
15 Overhead Squats
400m Run
15 Overhead Squats
500m Run
15 Overhead Squats

Monday – 1/4/21

Build to a Heavy 5 Reps of Thrusters

12-Minute EMOM:
2 Burpees
5 Push-ups
10 KB Swings
10 Goblet Squats

Saturday – 1/2/21

100m Run
20 Deadlifts (105/125)
100m Run
20 Hang-Power Cleans (85/115)
100m Run
20 Push Presses (65/95)
100m Run
20 Overhead Squats (35/45)
100m Run
20 Burpees

Friday – 1/1/21

Classes today–New Year’s Day: 9am and 10am only

35 min AMRAP

1 Clean (95/135)

1 Man Maker (25/35)

20 Burpees

21 Box Jumps

1 Clean (95/135)

1 Man Maker (25/35)

20 Gorilla Rows

21 DB Thrusters (25/35)

1 Clean (95/135)

1 Man Maker (25/35)

20 Goblet Squats (26/35)

21 Kettlebell Swings

1 Clean (95/135)

1 Man Maker (25/35)

20 Overhead Situps

21 Double Unders

Thursday – 12/31/20

Classes on New Year’s Eve: 6am, 12pm and 5pm only
New Year’s Day: 9am and 10am only

A. Build to heavy complex:
Complex = Snatch Pull + Hang Snatch + 2x Overhead Squats + Full Snatch

B. For Time:
100 double unders (200 singles)
20 Back Squats (85/105)
20 Burpees Over the Bar

Wednesday – 12/30/20

Schedule reminder:
New Year’s Eve: 6am, 12pm and 5pm only
New Year’s Day: 9am and 10am only

A. 12 min E2MOM
10 Cal Row
10 Air Squats

B. 12 min EMOM
10 Push Presses
10 Bent Rows

C: 5 min EMOM
10 Jack Knives
5 Supermans

Tuesday – 12/29/20

A. Build to heavy complex:
Complex = Clean Pull + Hang Clean + 2x Front Squats + Full Clean

B. For Time:
20 Thrusters (35/45)
20 Double Unders
15 Thrusters
15 Double Unders
10 Thrusters
10 Double Unders
5 Thrusters
5 Double Unders

Monday – 12/28/20

A. Row: 2,000m time trial

B. 18 min AMRAP
20 KB swings
20 weighted step-ups
20 push-ups
200m Run

Saturday – 12/26/20

A: Max out: Clean

B: 8 minute AMRAP
200m run
10 Burpees
20 Double-unders
30 Mountain Climbers

Friday – 12/25/20

Merry Christmas! We will be closed today but look forward to seeing you tomorrow.

Thursday – 12/24/20

Merry Christmas Eve! We will have classes only at 9am and 10am today.

Partner “12 days of Christmas”
P1: 1 KB Sumo-deadlift-high-pull
P2: 2 DB Thrusters
P1: 3 DB Push Press
P2: 4 DB Hang Cleans
P1: 5 KB Swings
P2: 6 DB Snatch
P1: 7 Gorilla Rows
P2: 8 Abmat Sit-ups
P1: 9 Double-unders
P2: 10 Weighted Lunges
P1: 11 Devil’s press
P2: 12 Burpees

Wednesday – 12/23/20

Reminder that Thursday, Christmas Eve, we will only have 9am and 10am classes, and we will be closed Friday.

A:
100m Run
30s Rest
200m Run
1m Rest
300m Run
2m Rest
400m Run

Rest then:

B: 10 Minute Abs – Coaches Choice

Tuesday – 12/22/20

The holidays are upon us! Please take note of special hours:
Christmas Eve: 9am and 10am only
Christmas Day: CLOSED
New Year’s Eve: 6am, 12pm and 5pm only
New Year’s Day: 9am and 10am only

A: Max out: Sumo Deadlift (for one rep)

B: 10 minute EMOM
5 Thrusters
5 V-ups (RX+ – Weighted)

Monday – 12/21/20

Judah Maccabee (Judah the Hammer) was a Kohen and a son of the Jewish priest Mattathias. He led the Maccabean revolt against the Seleucid Empire and is acclaimed as one of the greatest warriors in Jewish history alongside Joshua, Gideon and David. The Jewish feast of Hanukkah (“Dedication”) commemorates the restoration of Jewish worship at the temple in Jerusalem in 165 BC, after Judah Maccabee removed the pagan statuary.

“Judah Maccabee” (Time Cap – 25 min)
8 Rounds For Time:
8 Hang Power Cleans 95/65
8 Front Squats
8 Push Presses
8 Burpees
8 Bent Rows
8 Dips (use the box)
8 Box Jumps
8 Abmat Sit-ups

Saturday – 12/19/20

200m Asymmetric Farmer Carry (two different weights to carry)
20 Box Jumps
30 Alternating Hang-clean & Jerk
40 DB Squat (20/side – DB resting on the shoulder)
50 KB Swings
60 Push Press (30/side)
50 KB Swings
40 DB Squat (20/side – DB resting on the shoulder)
30 Alternating DB Snatch
20 Box Jumps
200m Asymmetric Farmer Carry (two different weights to carry)