Strength
Every 2:00, 6 Sets
1 Squat Clean + 1 High Hang Squat Clean Thruster (↑, start at 40-50% of 1RM CJ)
*Hold onto bar b/t reps
Conditioning
For Time:
400m Run
21 Thrusters (95/65) (FX: 75/55) (RX+: 115/80)
400m Run
15 Thrusters (115/80) (FX: 95/65) (RX+: 135/95)
400m Run
9 Thrusters (135/95) (FX: 115/80) (RX+: 155/105)
*15:00 Cap
Get better at Double Unders and Toes-to-Bar at the Skills Clinic tonight at 5:45 PM!
Squad WOD
AMRAP 28 w/ Partner – Split Reps Any Way
30/20 Calorie Row
5 Rope Climbs (FX: 3)
60 Sit-Ups (FX: 40)
15 Bar Muscle-Ups (FX: 10 OR Chest to Bar Pull-Ups) (RX+: Ring)
120 Double Unders (FX: 80)
30 Burpee Pull-Ups (FX: 20) (RX+: Burpee Chest to Bar Pull-Ups)
Cooldown
:45 on/:15 off
1-2) Pec Stretch w/ Rig (:45 per side)
3-4) Banded Lat Stretch
5-6) Banded Crossbody Shoulder Stretch
Strength
Every 3:00, 5 Sets
3 Back Squats
1-2) 75-80%
3-5) 80-85%
Conditioning
3 Rounds of :30 on/:30 off
1) AMRAP Calorie Bike
2) Rest
3) AMRAP Calorie Skl
4) Rest
*Score is total Calories
Modified Holiday Schedule:
8 AM – Open Gym
9 AM, 10 AM – WOD
| Weekly Overview | Events/Classes | |
| Monday | Strict Handstand Push-Ups, Long Conditioning | |
| Tuesday | Back Squat | |
| Wednesday | Partner WOD | 5:45pm Double Under / Toes to Bar Skills Clinic |
| Thursday | Squat Clean | |
| Friday | Deadlift | |
| Saturday | Squad WOD | |
| Sunday | Upper Body Push/Pull |
Strength
Every 2:00, 5 Sets
4-6 Strict Handstand Push-Ups (FX: 8 Abmat/Pike) (RX+: Deficit) + 20 Banded Pullaparts
Conditioning
AMRAP 18
250/200m Row
20 Single Dumbbell Hang Clean and Jerk (50/35) (FX: 35/20) (RX+: 70/50)
15 Toes to Bar (FX: 10)
Modified Holiday Schedule – 9 AM WOD only!
Strength
Every 2:00, 4 Rounds
1) 16 Back Rack Reverse Lunges (35-45% of 1RM Back Squat)
2) 8/8 Staggered Stance Dumbbell Romanian Deadlift
Conditioning
In 10:00
800m Run (FX: 600m)
into…
AMRAP
10 Goblet Box Step Ups (24/20)
10 Russian Kettlebell Swings
15 Sit-Ups
*KB Weight: (24/16) (FX: 16/12) (RX+: 32/24)
