NO 5am, 6am
FIRST CLASS AT 9am

Warm-Up
3 Sets, For Quality
1:00 Cardio Choice
5/5 Pendulum Lunges
15 Banded Pull Aparts
1 Wall Walk + 20 second Nose to Wall Handstand Hold
:30 second Bottom of Squat Hold Block and Rotate

Bench Press + Lunge
For Load:
Every 2:30 x 5 Sets
50ft Dual Dumbbell Front Rack Walking Lunge, For Load
6 Bench Press @ 70-75%
% is Based on 1RM Bench Press

For Time
10-8-6-4-2
Wall Walks
100-80-60-40-20
Air Squats

Level 2 and 1- adjust air squats and wall walks down
For Time
5-4-3-2-1
Wall Walk to 20’’ off the Wall
90-70-50-30-10
Air Squats

Time Domain: 11:00-15:00

Time Cap: 18:00

Stimulus: Simple Couplet / Muscular Endurance and Pacing

RPE: 8/10, this will build and feel harder than expected

Primary Objective: Complete the Wall Walks at a pace of 4+ / minute 

Secondary Objective: Complete each set of Air Squats with less than 3 breaks per set. 

This workout rewards steady pacing and smart breaks on wall walks. Keep steady breathing through air squats. Efficiency in wall walks will be crucial to your success in today’s workout.

Merry Christmas! No classes today or 5a,6a tomorrow. See you at 9am on the 26th.
We will be open next week on New Years Eve for all classes. New Years Day TBA.

Closed today and tomorrow. Reopening at 9am on the 26th. Enjoy the holidays! The weather is perfect. Get outside and use your fitness outside the gym! Run, walk, ride bike, throw a football, dance, jump, do something outside.
Merry Christmas!

*closed Christmas Eve and Christmas. We will re-open at 9am on the 26th
2:00 Row
—
2 Sets, For Quality
6/6 Single Leg Barbell Romanian Deadlifts
6 Barbell Strict Press
20 Bear Plank Shoulder Taps
6 Crossover Box Step-Overs + 6 Box Jump Overs
6 Scapular Pull-Ups
6 Ring Rows
—
Barbell Primer
High Hang (Hip), Hang (Knee), Low Hang (Below Knee)
3 Clean High Pull
3 Muscle Clean
3 Power Clean
3 Push Jerk

Weightlifting

Every 2:00 for 5 Sets: 
3 Clean and Jerks @ 70-80% of 1RM
*Not Touch n’ Go
Focus:
Develop strength and refine technique under a moderate heavy load.
Prioritize an explosive pull, smooth catch into a quality from rack position, then an explosive dip and drive into a strong lockout.

2 Sets
2:00 Max Power Clean + Push Jerk
2:00 Max Rep Burpee Pull-Ups
2:00 Max Box Jump Overs
2:00 Max Calorie Row

2:00 Rest b/t sets and go again. So its 8 minutes work, 2 minutes rest, then 8 minutes work

Barbell: 135/95lbs (61/43kg)
Box Height 24/20’’

Level 2- 95/65
Level 1- Lower weight and go from the hang

Goals / Stimulus / Objectives

Score: Total Sum Reps

Primary Objective: Attack Your Strengths
Secondary Objective: Push the Row

Stimulus: Full Body Capacity / Open + Quarterfinal Prep
RPE: 9/10

This is a gritty and challenging workout that will force pacing strategies and different workout approaches for different athletes depending on strengths and weaknesses. We are looking for a full body capacity building workout that will heavily emphasize reps made on the Barbell and Row while looking for consistency across.

Wod 1-
16 Minutes- Split how you want
500 M Row
30 wall Balls
30 Toes to bar

Wod 2-
10 Minutes
400m Ski
20 Bench press 185/105

Wod 3
12 Minutes Ladder of
Deadlifts
Power Cleans 205/125
Burpees over your bar
Start at 3 and add 3 every round