Schedule for the week
Regular schedule Monday Through Thursday
Friday Christmas Eve 5am, 6am, 9am, 10am. Closing at 11
Saturday Christmas Day Closed
Sunday Closed

Warm up
3 Rounds
10 Russian KB Swings
12/10 Calorie Row
10 Wallballs

10-8-6-4-2
Front Squat*
*10 & 8 should be two additional light warm up sets that are challenging but not a slow grind.
6-4-2 should AHAP.

Wod
6 Rounds
8 KB Swings 70/53lb
8 Goblet Lunges 70/53lbs
8 Calorie Row or bike or ski
You may hold the KB however you want (may not rest it on your thigh as you lunge).

Feel: Cardio

Pacing: Reach

Target Score: Sub-10 Minutes for all

Firebreather Score: Faster than EMOM

Scaling:

• KB Swing: 1 set each round and are all the way overhead (always unless specified as “Russian Swings”).
• Lunges: 1 set each round. This movement will likely be the linchpin in the workout, athlete should be able to lunge and swing the same weight, so if lunges are the weaker movement, reduce the loading, not the reps.
• Row: substitute any machine or burpees if rowers are an issue.

Coach Focus: This workout should feel like a 6 Round whirlwind, with the desire to “stomp the gas” being the only reason athletes slow down. Push everyone to try a keep an EMOM pace, knowing that some will surely fall of the pace, but that’s ok.