Conditioning: 

EMOM 30
1: 20/17 Calorie Assault Bike (Fx: 15/12)
2: Max Reps Wall Balls (20/14)
3: 80 Double Unders (Fx: 50 DUs)
4: Max Reps Russian Kettlebell Swings (32/24) (Fx: 24/16)
5: Easy Ski Erg
6: Rest

Strength: 

E2MOM 10
Deadlift
8@60-65%
2×8@65-70%
2×8@70-75%

Conditioning: 

AMRAP 9
20 Weighted Sit Ups (20/14) (Fx: 14/10)
10 Back Rack Lunges (135/95) (Fx: 95/65)

Conditioning: 

“Fran”
21 – 15 – 9
Thrusters (95/65)
Pull Ups

Strength: 

EMOM 15 
1: 15 Hollow Body Shoulder Flexion 
2: 0:45 weighted Plank 
3: 10-15 Tempo Bicep Curls (4031)

Strength: 

E2MOM 20
1: 8 Bench Press @70 – 75%
2: 8 Pendlay Row (A)

Conditioning:

6 Rounds
25 Air Squats
20 Alternating Dumbbell Hang Snatch (50/35) (Fx: 35/20)

Happy New Year Schedule!!

NOON WOD and 7-FIT combined Only today

Conditioning: 

10 Rounds
With a partner, alternating movements
250/200m Row (Fx: 200/150)
12 Toes to Bar
6 Push Press (135/95) (Fx: 115/80) (Rx+: 165/115)

Optional Finisher:
1:00 Max Calorie Assault Bike
– Rest 3:00 –
1:00 Max Calorie Ski Erg