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

Have you signed up for our Nutrition Challenge with Optimum Wellness Nutrition kicking off on January 13th? Need more information? Click HERE!

Strength
Every 3:00, 4 Sets
6 Back Squat (65, 70, 75, 80%)

Conditioning
3 Rounds for Time:
250/200m Row
20 Toes to Bar (FX: 15 OR Hanging Leg Raises)
10 Front Squats (185/125) (FX: 135/95) (RX+: 225/155)
*14:00 Cap