Modified Holiday Schedule:
7:30 AM – Open Gym
9 AM, 10 AM – WOD

Strength
Every 3:00, 5 Sets
5 Front Squats
1) 65-70%
2-3) 70-75%
4-5) 75-80%

Conditioning
AMRAP 9
9 Lateral Burpees Over Bar
6 Power Cleans
3 Front Squats
*Weights: (155/105) (FX: 115/80) (RX+: 185/125)
*RX/RX+ Min: 4 Rounds

Strength
Every 3:00, 3 Rounds
50’/50′ Single Dumbbell Overhead Carry +
10/10 Side Lying Shoulder Flexion

Conditioning
4 Rounds for Time:
250/200m Row
15 Pull-Ups (FX: 10) (RX+: 20)
60 Double Unders (FX: 40 OR Single Unders)
15/15 Single Dumbbell Shoulder to Overhead (50/35) (FX: 35/20) (RX+: 24/16 KB)
*20:00 Cap

Strength
Every 2:00, 3 Rounds
1) 16 Goblet Box Step Ups (24/20)
2) 100′ Double Kettlebell Farmer’s Carry
3) :45 Weighted Plank

Conditioning
AMRAP 9
6/6 Single Kettlebell Deadlift
12 Goblet Lunge
12 Box Jumps (24/20)
*Weights: (24/16) (FX: 16/12) (RX+: 32/24)

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