Strength
Every 3:00, 4 Sets
Front Squat
1) 8 @65-70%
2) 6 @70-75%
3) 6 @75-80%
4) 4 @80-85%

Superset Accessory
20 Banded Pullaparts

Conditioning
EMOM 12
1) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)
2) 8 50′ Shuttle Runs (FX: 6) (RX+: 9)
3) AMRAP Devil’s Press (50/35) (FX: 35/20)
4) Rest

Happy New Year!

Holiday class schedule – we will have class at 9 AM and 10 AM.

New Years Partner WOD

For Time – w/ Partner, Split Reps Any Way
23 Synchro Burpees
into…
20 Rounds – Alternating Full Rounds
3 Box Jumps (30/24) (FX: 24/20)
2 Power Cleans (185/125) (FX: 155/105) (RX+: 225/155)
1 Rope Climb
into…
24 Synchro Burpees
*35:00 Cap

Strength
Every 2:00, 6 Sets
1-3) 2 High Hang Muscle Snatch + 1 High Hang Power Snatch (45-50% of 1RM Snatch)
4-6) 3 High Hang Power Snatch (50-60%)
*Hold onto bar between reps

Conditioning
EMOM 12
1) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)
2-3)
AMRAP
72 Double Unders (FX: 48)
24 Hand Release Push-Ups (FX: 16)
4) Rest

Conditioning
4 Rounds of :45 on/:15 off
1) AMRAP Calorie Row
2) AMRAP Goblet Box Step Ups (24/20) (24/16) (FX: 16/12)
3) AMRAP Russian Kettlebell Swings (24/16) (FX: 16/12)
4) AMRAP Push Press (75/55) (FX: 55/35)
5) AMRAP Toes to Bar (FX: Hanging Knee Raises)
6) AMRAP Wall Balls (20/14)
7) Rest
*Score is total reps

Optional Cooldown
:45 on/:15 off
1) Pigeon Pose (Side A)
2) Pigeon Pose (Side B)
3) Couch Stretch (Side A)
4) Couch Stretch (Side B)
5) Saddle Pose
6) Downdog to Seal Pose

Strength
Every 2:30, 6 Rounds
1-2) 3 Deadstop Deadlifts w/ Pause at 2″ (60-65%)
3-4) 3 Deadstop Deadlift w/ Pause at Knee (65-70%)
5-6) 3 Deadstop Deadlift (70-75%)

Conditioning
EMOM 12
1) 21/16 Calorie Bike (FX: 16/12) (RX+: 24/18)
2) AMRAP Calorie Ski
3-4) Rest