WOD

Monday


Monday Skill Calorie Row 3 Rounds 1:2 :30 on, 1:00 off 2 Rounds 30 alternating Db snatch 50/35 20 DB Front Rack Squats 50/35 10 Hang Snatch 115/85 SA DB Bench Press 3x8e French Press 3x8

Sunday


Sunday Endurance 10 Rounds 10 Box Jumps 24/20 100m run 16 SA RKBS 53/35 (8e arm) 100m run 20 air squats 100m run 9:30 Strength DB Curl and Press 4x8 Conditioning 5 Rounds 10 Box Jumps 24/20 10 SA RKBS (5e arm) 53/35 10 Air Squats 100m run

Friday


Friday Strength Strict Press 8-6-4-10 *goal is to get your 10 rep weight to match your 8 rep weight Conditioning Tarzan 25-18-11 Push Press 95/65 Burpee Over Bar *3 Rope Climbs after each round Accessory Box Dips 3x10 DB Bicep Curls 3x8-10

Thursday


Thursday Wuzzle Teams of 2 5 Rounds 40 DB suitcase walking lunges (50/35) 20 Push-ups 30 Sit-ups 4x100’ Sled Drag (180/135) *suitcase lunges are 10 reps with a dumbbell in one hand and 10 reps with a dumbbell in the other hand. Each partner performs 20 total lunge steps

Tuesday


1/2   Wednesday Strength Overhead Squat 4x5 Jager Conditioning Amrap 5 15 Back Squats 135/95 10 Toes to Bar -3 Minute Rest- Amrap 5 15/12 calorie row 10 Handstand push-ups Accessory Palloff Press 3x15e side Suitcase Carry 3x75’e side

Monday New Years Eve


Hours 5:30 am, 8:30 and 9:30 am Tuesday Closed wednesday Back to Business   ”Big Baby” New Year’s Eve Teams of 2 Amrap 15 10 Power Clean 185/135 31 Deadlift 205/145 20 Box Jumps 24/20 18 Wall-balls 20/14 -2 minute rest- Amrap 15 1 Squat Clean Thruster 185/135 each 100m run together 20 Box Jump Overs 24/20 19 Wall-balls 20/14

Sunday


HOLIDAY HOURS Sunday : normal Monday 5:30, 8:30 and 9:30 Tuesday CLOSED ATHLETIC PERFORMANCE Monday 10:30-12:00 HS & middle School Tuesday closed Wednesday 3-4:30 high school, 4:00-5:40 middle school Thursday normal hours Friday normal hours Sunday Endurance 2 Rounds for Time 100 Sit-ups 20/16 Calorie Row 50 Walking lunges 20/16 Calorie Row 50 Burpees 20/16 Calorie Row 50 KB Goblet Box Step Ups 53/35 20/16 Calorie Ro

Friday


Friday Strength Snatch Extension 4x3 Power Snatch 3x2 Conditioning Raven Rock Amrap 20 500m Row 5 power snatch 155/105 20 Kettlebell Swings 53/35 Accessory Farmers Carry 4x150’

Thursday


Thursday Strength Bench Press 3x10 Conditioning Lucky 8 Amrap 8 15 Wall-balls 20/14 10 Hang Clean Thruster 95/65 Accessory Lateral Valslide Lunge 4x6e leg SA DB Bent Over Row 4x8e arm

Wednesday


Wednesday strength Front squats 4x6 conditions Dunder 5 rounds for Time 30 Double -unders. 8 dead lifts 245 /165. Core Tabata. windshield wipers Sit -ups plank

1 2 3 4 101