Strength
Every 3:00, 4 Sets
Front Squat
1) 8 @65-70%
2-3) 6 @70-75%
4) 4 @75-80%

Superset Accessory
20 Banded Pullaparts

Conditioning
For Time:
2-4-6-8-10
Squat Cleans (135/95) (FX: 95/65) (RX+: 155/105 Unbroken)
Burpees Over Bar
50 Double Unders after each round (FX: 35)
*12:00 Cap

We have a modified schedule today!
WODS:
9 & 10 AM
5:30 & 6:30 PM

Reminder: We are going to see the Caps on February 6th! Deadline to buy your ticket is Sunday, January 7th! Sign-up on the spreadsheet (Caps Sign-Up Sheet), and venmo $85 to reserve your ticket!

Strength
EMOM 12
1) 4 Strict Press w/ Pause at Front Rack (70-75%)
2) 4 Weighted Chin-Ups (FX: Strict/Banded Chin-Ups)

Conditioning
Every 2:30, 3 Rounds
1) 500/400m Row (FX: 400/300m) (RX+: 550/450m)
2)
AMRAP
15 Chest to Bar Pull-Ups (FX: 10 OR Pull-Ups)
15 Toes to Bar (FX: 10)
30 Push Press (95/65) (FX: 75/55) (RX+: 115/80)
*Continue where you left off

Merry Christmas to our Route 7 National family!
The gym is CLOSED today – rest up and we’ll see you tomorrow!

Strength
Every 2:00, 3 Rounds
1) 15 Banded Overhead Tricep Extension + 10 Dumbbell Bench Press
2) 15 Banded Hammer Curls + 10 Ring Rows
3) :30-:45 Plank + :15 Plank Get Ups

Conditioning
For Time:
250/200m Ski (FX: 200/150m) (RX+: 300/250m) (1:00 Cap)
80 Double Unders (FX: 60) (RX+: 120)
20 Burpees to 12″ Target (FX: 6″)
*8:00 Cap

Conditioning
“12 Days of Christmas”
For Time:
1 Clean and Jerk (155/105) (FX: 135/95)
2 Ring Muscle Ups (FX: Chest to Bar Pull-Ups)
3 Handstand Push-Ups (4″ Deficit for Men) (FX: Handstand Push-Ups)
4 Front Squats (155/105) (FX: 135/95)
5 Ring Dips
6 Burpees
7 Kettlebell Swings (32/24) (FX: 24/16)
8 Box Jumps (24/20)
9 Wall Balls (20/14)
10 Chest to Bar Pull-Ups (FX: Pull-Ups)
11 Shoulder to Overhead (155/105) (FX: 135/95)
12 Rope Climbs
*Compare to 12/19/22
*Complete the workout with the same structure as the song: 1 then 2,1, then 3,2,1, then 4,3,2,1, etc.