Monday, December 11, 2023

10
Dec

Monday, December 11, 2023

Weekly OverviewEvents/Classes
MondayFront Squat
TuesdayClean
Wednesday“Cindy” Benchmark WODCore Flex Cancelled
ThursdaySnatch
FridayLunge, Hip Thrust, Sandbag
Saturday“8 Nights of Hanukkah”
Holiday WOD
SundayPulling Supersets,
Conditioning Intervals

Strength
Every 3:00, 4 Sets
Front Squat
1) 10 @60-65%
2-3) 8 @65-70%
4) 6 @70-75%

Conditioning
EMOM 12
1) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)
2) 8 50′ Shuttle Runs (FX: 6) (RX+: 9)
3) AMRAP Burpee Box Jump Overs (24/20)
4) Rest