HOLIDAY SCHEDULE
THURSDAY: NORMAL
FRIDAY: NO 5AM & NO 6:30AM, ALL OTHER CLASSES ARE NORMAL

12/31/20

WOD

30 minute AMRAP of:
Row 500m
50 Air Squats
Row 500m
20 Pistols

Train At Home

Warm-up:
3 rounds of:
75 Single-unders
10 Air Squats w/3-sec pause at bottom
10 Lunges

WOD:
30 minute AMRAP of:
Run 400m (or 200 single-unders)
50 Air Squats
Run 400m (or 200 single-unders)
20 Pistols (or 40 Walking Lunges)

Core:
Tabata Plank
Rest 1 minute.
Tabata Reverse Plank

HOLIDAY SCHEDULE
THURSDAY: NORMAL
FRIDAY: NO 5AM & NO 6:30AM, ALL OTHER CLASSES ARE NORMAL

12/30/20

WOD

10 minutes to Establish a 3RM Thruster

At 0:00
21-15-9 reps for time of:
Thrusters, 95/65-lbs.
Push-ups

At 10:00
9-15-21 reps for time of:
Push-ups
Thrusters, 95/65-lbs.

Train At Home

Warm-up:
1:00 Plank
Then,
3 rounds of:
5 Push-ups
10 Air Squats
Then,
1:00 Plank

Strength:
EMOTM for 10 minutes:
1: Right Arm DB Press, 5-12 reps
2: Left Arm DB Press, 5-12 reps

WOD:
At 0:00
21-15-9 reps for time of:
Single DB Hang Clean Thruster
Push-ups

At 10:00
9-15-21 reps for time of:
Push-ups
Single DB Hang Clean Thruster

Cool Down:
5:00 of:
:30 Pec-wall Stretch, each arm
:30 Inactive Squat Hold

HOLIDAY SCHEDULE
THURSDAY: NORMAL
FRIDAY: NO 5AM & NO 6:30AM, ALL OTHER CLASSES ARE NORMAL

12/29/20

WOD

10 rounds for time of:
7 Deadlifts, 225/155-lbs.
21 Lunges
42 Double-unders

Train At Home

Warm-up:
6 minutes of:
10 Air Squats
10 Lunges
5 DB Deadlift, each arm
50 Single-unders

WOD:
10 rounds for time of:
7 Deadlifts, each arm
21 Lunges
42 Double-unders (or 14 DU attempts)

Cool Down:
3 rounds of:
30 second Pike Stretch
30 second Deep Lunge/leg
10 Downward Dog to Cobra

Holiday Schedule
Thursday: Normal
Friday: NO 5AM & NO 6:30AM, all other classes are normal

12/28/20

WOD

15 minute EMOTM of:
3 Power Clean + 1 Push Press

21-18-15-12-9-6-3 reps for time of:
Wall-balls, 20/14-lbs.
Burpee Step-ups, 24”/20”

RX+ = 30/20-lbs. and 30”/24” 

Train At Home

Warm-up:
100 Single-unders
10 DB Deadlift, each arm
10 DB Power Clean, each arm
10 DB Squats, each arm
10 DB Push Press, each arm
100 jumps over DB

WOD:
24-21-18-15-12-9-6-3 reps for time of:
Single DB Thruster
Burpee, jumping over DB

Core:
For quality:
100 Sit-ups
100 seconds Hollow Hold

*divide reps as desired

12/27/20

WOD

Rest Day

HOLIDAY SCHEDULE:

MONDAY - WEDNESDAY: NORMAL
THURSDAY: CLOSED
FRIDAY: CLOSED
SATURDAY: CLOSED

12/23/20

WOD

For time, partition as desired:
Row 5000m
300 Double-unders
100 Handstand Push-ups

Train At Home

Warm-up:
Run 400m
Then,
100 Single-unders
10 Push-ups
10 Burpees
10 Pike Handstand Push-ups

Workout:
For time, partition as desired:
Run 4000m
300 Double-unders
100 Handstand Push-ups

Core:
3 sets of:
1:00 of Plank Shoulder Taps
1:00 Max Hollow Hold
Rest 1:00

HOLIDAY SCHEDULE:

MONDAY - WEDNESDAY: NORMAL
THURSDAY: CLOSED
FRIDAY: CLOSED
SATURDAY: CLOSED

12/22/20

WOD

5 sets of:
5 Deadlift
5 Power Cleans
5 Front Squats

12 minute AMRAP of:
25 Wall-balls, 20/14-lbs.
15 Deadlift, 185/135-lbs.
50 Air Squats
15 Deadlift, 185/135-lbs.

Train At Home

Warm-up:
5:00 of:
20 Air Squats
10 Hang Power Cleans, each arm
:30 Plank

Strength:
3 sets, each arm, of:
10 DB Deadlift
10 DB Power Cleans
10 DB Front Squats

Workout:
5 rounds for time of:
25 Single DB Thrusters
15 Sit-ups
50 Air Squats
15 Sit-ups

Cool Down:
7:00 of:
21 seconds Reverse Plank
15 Plank Up-downs
9 Deep Lunges, each leg