Strength
Every 2:00, 3 Rounds
1) 10/10 3″ Front Foot Elevated Single Kettlebell Front Rack Split Squat
2) 10/10 Single Leg Hip Thrust
3) 10/10 Single Dumbbell Row
Conditioning
5 Rounds for Time:
5 50′ Shuttle Runs
15 Sit-Ups
50′ Goblet Walking Lunge (24/16) (FX: 16/12) (RX+: 32/24)
*12:00 Cap
Modified Holiday Schedule:
7:30 AM – Open Gym
9 AM, 10 AM – WOD
Conditioning
AMRAP 24
16/12 Calorie Row (FX: 12/8)
8 Squat Snatch (115/75) (FX: 75/55)
4 Bar Muscle-Ups (FX: 2 OR Chest to Bar Pull-Ups) (RX+: Ring)
48 Double Unders (FX: 32 OR Single Unders)
*RX/RX+ Min: 5 rounds
Merry Christmas! The gym is closed today.
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
| Weekly Overview | Events/Classes | |
| Monday | Long Conditioning | |
| Tuesday | Front Squat | Holiday Schedule: 7:30am Open Gym 9am WOD 10am WOD |
| Wednesday | CLOSED | No Classes Today – Merry Christmas! |
| Thursday | Long Conditioning | Holiday Schedule: 7:30am Open Gym 9am WOD 10am WOD |
| Friday | Unilateral Lower Body | |
| Saturday | Hanukkah Holiday WOD | |
| Sunday | Conditioning Intervals |
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
