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
| Weekly Overview | Events/Classes | |
| Monday | “12 Days of Christmas” Holiday WOD (v2.0) | |
| Tuesday | Bodybuilding Press, Gymnastics Pull | |
| Wednesday | Snatch | |
| Thursday | Back Squat | |
| Friday | Conditioning Intervals | 5:30/6:30 PM Classes Cancelled for Coaches Christmas Dinner! |
| Saturday | Squad WOD | |
| Sunday | Lower Body, Core |
“12 Days of Christmas Vol. 2”
For Time:
1 Wall Walk
2 Goblet Squats (32/24) (FX: 24/16)
3 Deadlifts (135/95) (FX: 95/65) (RX+: 155/105)
4 Wall Balls (20/14)
5 Hang Power Clean (135/95) (FX: 95/65) (RX+: 155/105)
6 Toes to Bar
7 Box Jumps (24/20)
8 Shoulder to Overhead (135/95) (FX: 95/65) (RX+: 155/105)
9 Chest to Bar Pull-Ups (FX: Pull-Ups)
10 Kettlebell Swings (32/24) (FX: 24/16)
11 Squat Clean Thrusters (135/95) (FX: 95/65) (RX+: 155/105)
12 Burpee Bar Muscle-Ups (FX: Burpee Chest to Bar Pull-Ups) (RX+: Burpee Ring Muscle-Up)
*36:00 Cap
*Complete the workout with the same structure as the song: 1 then 2,1, then 3,2,1, then 4,3,2,1, etc.
