25 min to establish 1RM Deadlift

For Time:
100 Double Unders
20 Box Jump overs 24/20
20/17 Cal Ski
20 Pistols (Fx: Alternating Reverse Goblet Lunges 35/20)
20/17 Assault Bike Cals
20m Handstand Walk (Fx: 30 Shoulder Taps)

Core Strength Development

3 Rounds

Rx:
5 Strict Press (ME)
20 GHD Sit Ups
20 Alternating Barbell Side Bends (10 each side, Add weight if possible)

Fx:
5 Strict Press (ME)
25 Sit Ups
10 Each Side KB Side Bends

20 Rounds:
Alternating Rounds with Partner
3 Reps of 1 Devil’s Press + 2 DB Push Press (50/35) (Fx: 35/20)

Join us for a Free Tastings today for a free Kettlebell Kitchen Tasting. Kim will be at the noon WOD and again in the evening from 4:30pm-6:30pm. Some great tasting, health options are to help fuel your performance to give you more results.

“Ring Muscle Up Test Day”

RX+: 30 Ring Muscle Ups for Time
RX: 10 min AMRAP and record how many were completed in 10 min
FX: (those that have 5 strict pull-ups and 5 ring dips): Ring Muscle up technique work and progressions
Strength development options: First test max strict pull-ups and ring dips (and record). Then continue doing alternating sets of those movements until you have accumulated 50 pull-ups and 50 ring dips using most challenging scaling option.

4 Rounds:
Min 1: 5 Power Snatch (135/95) (Fx: 95/65)
Min 2: AMRAP Power Clean and Push Jerk (135/95) (Fx: 95/65)
Min 3 and 4: Rest

Score is total Clean and Jerks

Join us for a Free Tastings on January 8th for a free Kettlebell Kitchen Tasting. Kim will be at the noon WOD and again in the evening from 4:30pm-6:30pm. Some great tasting, health options are to help fuel your performance to give you more results.

Strength and Skill Schedule:
Monday: 1RM Back Squat
Tuesday: Ring Muscle Up Test Day
Wednesday: Strict Press
Thursday: 1RM Deadlift
Friday: 500 m Row Test
Saturday: HSPU
Sunday: Heavy Fran
===============================

25 min to establish 1RM Back Squat

For Time:
3 Rounds
20 Wall Balls (20/14)
15/12 Calorie Row
10 Burpees over the medicine ball (must face the med ball and jump over the center of it)

Stagger Athletes 60-90 seconds

Join us for a Free Tastings on January 8th for a free Kettlebell Kitchen Tasting. Kim will be at the noon WOD and again in the evening from 4:30pm-6:30pm. Some great tasting, health options are to help fuel your performance to give you more results.

E3MOM 15
5 Hang Power Snatches @60-65% or 1RM Snatch

Should be touch and go. Athletes focus on cycling.

Conditioning:
6 Rounds
10 Power Snatches (75/55)
10 Burpees over the Bar

Shoulder Mobility