Warm up
EMOM 9:00 Empty bar (3 rounds of each)
5 Snatch grip push press
10 Empty Bar Pause OHS
10 Lateral Burpee over the Ba

Every 2:00 for 10:00
1 Snatch Grip Push Press + 2 OH Squat AHAP
*off the rack

Wod *there is a skill after this wod, everyone work on the skill even if its with a light DB
2 Rounds
12-9-6
Power Snatch 115/80lbs
Chest to Bar Pull Ups
Rest 5:00 between round

AMRAP 3:30
12 Push Ups
8 S-Arm DB Squat Clean
Rest 1:00
AMRAP 3:30
6 Push Ups
4 S-Arm DB Squat Clean

Schedule for the week.
Christmas Eve 5am to 1pm. Check ap for classes and open gym
Christmas Day Closed
Closed Saturday and Sunday

We are open New Years Eve. Last Class is at 5pm
We will BE OPEN AT 9am on New Years Day.

5 Inchworms
Then 3 Rounds 200m Run
20 Leg Swings (Front-to-back, 10 per side)
10 deadlifts empty bar

We will take time to build up to your deadlift weight for the wod and get your machine set. There is a 25 minutes time cap on this wod so we will want to get started at around 20 after

Set up for deadlift:
Hip-to-shoulder-width stance.
„Hands just outside hips.
„Eyes on the horizon.
Full grip on the bar.
„Shoulders slightly in front of or over the bar.
„Arms straight and bar in contact with the shins.
Execution of the deadlift
Lumbar curve maintained.
„Hips and shoulders rise at the same rate until the bar passes the knee.
„Hips then open.
„Bar moves over the middle of the foot.
„Heels down.
Finish
Complete at full hip and knee extension.

Workout For Time
10 Deadlifts
70/55 Calorie Machine
8 Deadlifts
60/45 Calories
6 Deadlifts
50/40 Calories
4 Deadlifts
40/35 Calories
2 Deadlifts
30 Calorie Machine
Barbell: 315/225lbs 25 minute cap

Scaling: – Deadlift loading should be no heavier than around 70-75% of athlete’s 1RM. First set should be no more than 3 sets.

Extra-
Hit these unbroken sets quickly of
9-7-5-3 chest to bar pull ups or whatever pull up progression you are at

Sunday Funday

Sunday Funday-
Teams of two

Wod 1-
6 minutes of max wall balls

Wod 2-
8 minutes
One partner completes a round, one partner rests
6 Kb swings
6 goblet squats
Run 100

WOD 3
Thruster Trip
On 3….2….1… grab a bar and weights (your choice how you want to do this) and move them to the front parking lot the front parking lot, perform 80 thrusters and bring your bar back.. .time stops when your bar and weights are completely put away in the bar holder and weight racks.

*use dumbells if you don’t want to share equipment. Farmer carry them out, do your thrusters, then farmer carry them back.

Team 10k…. Backwards… one last team race to finish out the year
2 x 200
8 x 400
4 X 800
2 x 1 mile

You are splitting the work “you go, i go” so you will both end up running 5k

9am-10am-
These are tough classes. they can be adjusted for anyone or done as partner workouts.

Run, 400 m
Fran, 75/55 lbs
Run, 400 m

Rest 5 Minutes
10 Deadlifts, 245/165 lbs
10 Bar Facing Burpees

Rest 5 Minutes
21-15-9 reps, for time of:
Ring Dip Or light DB bench press or floor press
Knees To Elbow

Warm up
400m Run
20 Empty Bar Thrusters
15 Push ups
10 back squats
Then
1:00 in a deadhang from pull up bar

Strength (1 or 2 shorts sets to get warmed up for this)
1 or 2 Rounds Max Rep Back Squat @ 65-75% 1RM
Rest 4:00 between sets
Yes we did this a couple weeks ago.
*These percentages are not exact. Shoot for a percent you think you can get
between 15 and 20 reps. Not shooting for 30+ plus this time. If you start your first set and think you are going to go over 20 stop, rest 4 minutes, add weight and go for that heavy 15-20

Wod
AMRAP 2:00 x 5
12 Thrusters 75/60lbs
4 Ring Dips
3 STRICT pull ups (no kip today, banded strict is ok)
Rest 2:00 between AMRAPs. Restart each AMRAP