Monday
Strength
Press 5×1 @85%
Last set is max effort
WOD
For Time:
For Time:
50 Calorie row
Then
5 Rounds
20 Wall Balls
30 DU

Tuesday
Strength
Snatch
Every Other Minute x 7 sets
3 snatches @75-80%
WOD
4 Rounds
5 Strict PullUps
10 HSPU
15 HPS 95/65

Wednesday
Strength
Back Squat
EMOM x 7 Minutes
1 Rep @90%
WOD
10 Minute AMRAP
1 Hang Squat Clean 155/105
2 T2B
2 HSC
4 T2B
3 HSC
6 T2B
4 HSC
8 T2B

Thursday
Open Gym
5:30-6:30 9:30-2:00 4:30-7
Come in to make up a day’s training, work on a skill, or do ROMWOD. As with our normal classes, a coach will be here to help you with your technique and structure your skill/strength training.
Weightlifting Class
12:00 & 4:30 pm

Friday
Strength
Bench Press
5×3 @80%
Last set is max effort
WOD
12 Minute AMRAP
10m OH walking Lunge
10 C2B
10 Box Jumps 24/20

Saturday
WOD
12 days of Christmas
followed by:
Pancake Brunch

Sunday
Strength
Front Squat
EMOM x 7 Minutes
1 Rep @90%
WOD
3 Rounds
3 MInutes Max Cal Row
Rest 1 Minute
3 Minute AMRAP
10 KB Swings
20 Push Ups
30 Air Squats
Rest 1 Minute
2 Scores: Cals/rounds