Have you signed up for our Nutrition Challenge with Optimum Wellness Nutrition kicking off on January 13th? Need more information? Click HERE!

Squad WOD
AMRAP 30
90/70 Calorie Row (FX: 70/50)
70 Weighted Sit-Ups (20/14) (FX: Sit-Ups)
50 Synchro Wall Balls (20/14) (FX: Split)
30 Hang Squat Clean (135/95) (FX: 95/65)
10 Rope Climbs (FX: 7)

Get your workouts in early today! We are cancelling the 5:30 and 6:30 PM classes as our coaches will be celebrating at their holiday party after a year of hard work!

Conditioning
4 Rounds of 1:15 on, :15 off
1) AMRAP Calorie Ski
2) AMRAP Calorie Bike
3) AMRAP Burpees to 6″ Target
4) Rest
5) Rest
*Score: Lowest Total Calorie/Rep Round

Cooldown
1:15 on, :15 off
1-2) Pigeon Pose (each side)
3-4) Supine Spinal Twist (each side)
5) Saddle Pose

Have you signed up for our Nutrition Challenge with Optimum Wellness Nutrition kicking off on January 13th? Need more information? Click HERE!

Strength
Every 3:00, 4 Sets
6 Back Squat (65, 70, 75, 80%)

Conditioning
3 Rounds for Time:
250/200m Row
20 Toes to Bar (FX: 15 OR Hanging Leg Raises)
10 Front Squats (185/125) (FX: 135/95) (RX+: 225/155)
*14:00 Cap

Strength
Every 2:00, 6 Sets
1-3) 1 High Hang Power Snatch + 1 Power Snatch (↑, start at 45-50% of 1RM Squat Snatch)
4-6) 1 Hang Power Snatch + 1 Power Snatch (↑)
*Reset b/t reps

Conditioning
EMOM 12
1) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)
2-3)
AMRAP
75 Double Unders (FX: 50 OR Single Unders)
15 Power Snatch (75/55) (FX: 55/35) (RX+: 95/65)
4) Rest
*RX/RX+ Min: 2 Rounds

Have you signed up for our Nutrition Challenge with Optimum Wellness Nutrition kicking off on January 13th? Need more information? Click HERE!

Strength
Every 1:30, 4 Rounds
1) 10 30X-Tempo Dumbbell Bench Press (3s down)
2) 10 Feet Elevated Ring Rows

Strength
4 Rounds of :45 on, :15 off
1) 18/14 Calorie Bike (FX: 14/11) (RX+: 20/15)
2) AMRAP 50′ Shuttle Runs
3) Rest
4) Rest
*Score is total Calories