Dec 18 – 24

Yoga is on for this Sun the 19th but not the 26th…
WODS and Open Gym time — Schedule

Saturday Dec 18

With a partner
40 Min Cap
60 Burpee Over KB (RX+ Over Dball) 
120 KB Swings 70/53 (RX+ 100/70# Dball Cleans)
120 Cal Row (Some groups will start on ski/bike)
120 TTB / GHD
120 Cal Ski/Bike (If you started on ski/bike row this time)
120 KB Step Back Lunge (RX+ DBall Hold)
60 Burpee Over KB (RX+ Over Dball)

Sunday Dec 19

27 21 15 9 (72 of each)
Chest to bar pull Ups
S2OH 125/85
Calories row / bike
10 Min to sprint through the 27s, rest until 10:00
8 Min to sprint through the 21s, rest until 18:00
6 Min to sprint through the 15s, start the 9s at 24:00
For the Pull Ups, consider one of following rep schemes to scale that will allow you to finish the 1st set in 3-4 Min
21-15-9-3 (48 of each)
18-12-6-3 (39 of each)
12-9-6-3 (30 of each)

Monday Dec 20

Bigger Fast Stronger Week 4
Back Squat for load:
10-8-6

Metcon:

21-15-9 (15 Min Cap)
Power Snatch (95/65) 
Barbell Front Rack Lunges
Calories Row/Ski/Bike
*Scale to DB Snatches and Single DB Lunges at 50/35

Tuesday Dec 21

Bigger Faster Stronger Week 4

Shoulder Press for load:
10-8-6

Metcon:

4 Rounds
90 Seconds to finish
20 Wallballs
12 Toes to Bar
30 Second Break
90 Seconds to finish
20 Alt DB Snatch
12 Box Step Ups w/ DB
30 Second Break
Score how many of the 8 segments you are able to finish all the reps in 90 seconds

Wednesday Dec 22

30 Snatch 135/95
10 Muscle Ups
30 Clean and Jerk
10 Muscle Ups
30 Thrusters
10 Muscle Ups
Sub to a weight that you can finish the 30 snatch in under 5 min.
If subbing the muscle ups, do something that the 1st round will take about 90 seconds and do the same thing all 3 rounds.

Thursday Dec 23

Bigger Faster Stronger Week 4
Deadlift for load:
10-8-6

Metcon:

10 Min AMRAP
1000M Row/Ski or 50 Cal BIke (Scale to something under 5 Min) 
75 Thrusters 75/55#

Friday Dec 24 Last Class at Noon, closing shortly after 1

Bigger Faster Stronger Week 4
Bench Press for load:
10-8-6

Metcon:

2 Rounds
In 10 min Complete the Following:
20 Burpee
20 CrossBody Knee to Elbow / 40 Abmat Sit Ups / 40 Mountain Climbers
20 Single DB Step Back Lunge 50/35 (Either Goblet or Front Rack)
Max Cals Bike/Ski/Row
3 Min Break b/t Rounds

Score is total # of Cals

POPULAR POSTS

Dec 2-9

  SAT Dec 2 30 Min AMRAPPartners alternate every 10 reps/cal100/70 Cal100 DB Snatch100 Box Step Up w/ DB SUN 03 4 Wall Walks15 Muscle

Nov 25-Dec 1

Sat Nov 25 Partner 1 works for 1 minute while partner 2 restsPartner 2 works for 1 minute white partner 1 rests 40 Min AMRAP55

Nov 18 -24

Sat – Nov 18 10 Cal Bike 10 Snatch @135/9520 Cal Bike 20 BMU30 Cal Bike 30 Clean & Jerk40 Cal Bike 40 Pull Up50

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