Strength
Every 3:00, 5 Sets
5 Bench Press + 5 Strict Pull-Ups (Weighted/Banded) (↑)

Conditioning
3 Rounds of 4:00 on, 1:00 off – In Teams of 3
Max Calorie Bike
*Score: Average Calories per person

Strength
Every 2:30, 6 Sets
Split Jerk
1-2) 3 @70-75%
3-4) 2 @75-80%
5-6) 1 @80-85%

Conditioning
3 Rounds for Time:
100 Double Unders (FX: 75 OR Singles)
20 Single Dumbbell Overhead Lunge (50/35) (FX: 35/20) (RX+: 70/50)
*12:00 Cap

Strength
Every 1:30, 4 Rounds
1) 10 Incline Seal Row
2) 20 Underhand Banded Pullaparts
3) 100′ Backwards Sled Pull

Conditioning
AMRAP 9
9 50′ Shuttle Runs
15 Russian Kettlebell Swings (24/16) (FX: 16/12)
21 Sit-Ups

Happy New Year! We have a modified class schedule today.
9 AM – WOD
10 AM – WOD

Conditioning
For Time w/ Partner
2000m Row (Split)
into…
24 Rounds (Alternating Full Rounds)
3 Clean and Jerk (115/75) (FX: 75/55)
2 Front Squat (115/75) (FX: 75/55)
1 Squat Clean Thruster (115/75) (FX: 75/55)
into…
25 Burpee Bar Muscle-Ups (Split)
(FX: Burpee Chest to Bar) (RX+: Burpee Ring MU)
*30:00 Cap

Happy New Year’s Eve! We have a modified class schedule today.

5:30 AM – WOD
6:30 AM – WOD
9:30 AM – WOD
Noon – WOD

Conditioning
4 Rounds of 1:00 on, :10 off
1) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)
2) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)
3) 64 Double Unders (FX: 48 OR Singles) (RX+: 72)
4) AMRAP 50′ Shuttle Runs
5-6) Rest
*RX/RX+ Min: 20 Runs

Cooldown
For Quality
:30/:30 Calf Stretch w/ Rig
1:00-2:00 Foam Roll Calves
1:00/1:00 Lacrosse Ball Mash Arches