Happy New Year
No Classes Today
WORKOUT
“TOMMY MAC”
2 ROUNDS
12 Burpees
12 Thrusters
12 Burpees
12 Power Snatches
12 Burpees
12 Push Jerks
12 Burpees
12 Hang Squat Cleans
12 Burpees
12 Overhead Squats
L3: (115/75)
L2: (95/55)
L1: (75/33)
WORKOUT
L3:
EMOM X 24
MIN 1: 12/10 Cal Bike
MIN 2: 6 Hang Power Cleans (135/95)
MIN 3: 15 Box Jumps
L2:
EMOM X 24
MIN 1: 10/8 Cal Bike
MIN 2: 6 Hang Power Cleans (115/75)
MIN 3: 12 Box Jumps
EMOM X 24
MIN 1: 8/6Cal Bike
MIN 2: 6 Hang Power Cleans (95/55)
MIN 3: 10 Box Jumps
WORKOUT
L3:
2 Rounds:
800m Run
40 Toes to Bar
-Rest 2:00 b/t Rounds-
L2:
2 Rounds:
800m Run
30 Toes To Something
-Rest 2:00 b/t Rounds-
L1:
2 Rounds:
800m Run
40 Candlesticks
-Rest 2:00 b/t Rounds-
*Hard Cap 16:00
Merry Christmas!
Gym Closed.
WOD:
TWELVE DAYS OF CHRISTMAS
Day 1: Sumo Deadlift High Pull
Day 2: Thruster
Day 3: Push Press
Day 4: Power Cleans
Day 5: Hand Release Push-Ups
Day 6: Power Snatch
Day 7: Sit-Ups
Day 8: Box Jumps
Day 9: Toes to Bar
Day 10: Burpees
Day 11: Front Squats
Day 12: Overhead Lunges
Barbell Weights
L3: (95/65)
L2: (75/55)
L1: (55/33)
WOD:
EMOM X 16
L3:
MIN 1: 12 Cal Bike
MIN 2: 50 Double-Unders
L2:
MIN 1: 10 Cal Bike
MIN 2: 30 Double-Unders
L1:
MIN 1: 8 Cal Bike
MIN 2: 50 Single-Unders
Strength:
On a 10 minute clock find a heavy single Power Clean,
then 3x3 @ 80%
WOD:
L3:
10x Scotty Bobs (50/35)
10x Deadlift (225/155)
50x Double-unders
8x Scotty Bobs (50/35)
8x Deadlift (225/155)
40x Double-unders
6x Scotty Bobs (50/35)
6x Deadlift (225/155)
30x Double-unders
4x Scotty Bobs (50/35)
4x Deadlift (225/155)
20x Double-unders
2x Scotty Bobs (50/35)
2x Deadlift (225/155)
10x Double-unders
L2:
10x Scotty Bobs (35/20)
10x Deadlift (185/135)
30x Double-unders
8x Scotty Bobs (35/20)
8x Deadlift (185/135)
25x Double-unders
6x Scotty Bobs (35/20)
6x Deadlift (185/135)
20x Double-unders
4x Scotty Bobs (35/20)
4x Deadlift (185/135)
15x Double-unders
2x Scotty Bobs (35/20)
2x Deadlift (185/135)
10x Double-unders
L1:
10x Scotty Bobs (20/10)
10x Deadlift (135/95)
50x Single-unders
8x Scotty Bobs (20/10)
8x Deadlift (135/95)
40x Single-unders
6x Scotty Bobs (20/10)
6x Deadlift (135/95)
30x Single-unders
4x Scotty Bobs (20/10)
4x Deadlift (135/95)
20x Single-unders
2x Scotty Bobs (20/10)
2x Deadlift (135/95)
10x Single-unders
Strength:
L3: 6x4 Weighted Pull-Ups
L2: 6x4 Strict Pull-Ups
L1: 6x4 Supine Pull-Ups
WOD:
3x 4:00 minute Rounds IN 4 Minutes PERFORM
L3:
20/15 Cal Row
15 Toes to Bar
With Time Remaining Max Back Squat (135/95)
-REST 1:00 AFTER EACH Round
L2:
18/13 Cal Row
15 Toes to Something
With Time Remaining Max Back Squat (115/75)
-REST 1:00 AFTER EACH Round
L1:
16/11 Cal Row
15 Chest To Bar
With Time Remaining Max Back Squat (95/55)
-REST 1:00 AFTER EACH Round
STRENGTH
Front Squat
5-5-5-5-5
WOD:
L3:
AMRAP 7:
Max Burpees
L2:
AMRAP 7:
Max Burpees
L1:
AMRAP 7:
Max Burpees