Open Every Day – Class at 9AM on Dec 25
Sat
30 Min AMRAP
With a partner, split as needed.
50 Cal
40 Front Rack Lunge 135/95
50 HSPU
40 Hang Clean 135/95
50 Box Jump
40 Burpee Pull Ups
Sun
10 Rounds
3 Front Squat 185/125
7 Hand Release Push Ups
7 Pull Ups
21/15 Cal
Monday
45 Min Cap
23 Rounds with a partner (each round should be about 90-120 seconds)
Partner 1 does Round 1 while Partner 2 rests, then Partner 2 does round 1
1st Round 12 Pull Ups + 25 Sit Ups
2nd Round 12 TTB + 25 KB Swings 53/35
3rd Round 12 Box Jumps + 25 Wall Balls
Repeat the cycle rounds 4-23
Tuesday
With a partner, alternate after each round.
20 Rounds For Time (CAP 24:00)
10/7 Cal Machine
5 Deadlift @225/155
5 Burpee Over The Bar
*Partner in Deadlift Hold during calories.
Strength
BACK & PULL
Every 2:30 for 10:00 (4 Sets)
5/side, DB Bent Over @heavy
10 BB Biceps Curl
10 GHD Back Extension
Wednesday
FRONT SQUAT
Every 2:00 for 12:00 (6 Sets)
3 Front Squat for load
Metcon:
EMOM 20:00 (5 Sets)
a. 12 TTB
b. 12 HSPU
c. MAX Front Squat* @155/105
d. Rest
*Take from the floor.
Thursday
SNATCH COMPLEX
Every 2:00 for 10:00 (5 Sets)
@loading
1 Snatch High Pull
1 Power Snatch
1 Hang Squat Snatch
*3″ pause in catch for the Power Snatch and Hang Squat Snatch
Metcon:
“DFC 2023 – EVENT 6”
For Time (CAP 25:00)
50 Cal Machine
40 A-Jump (Bumper Plate @45)
30 Single Arm DB Devil Press @50/35
20 Deck Squat
10 Muscle Up
20 Deck Squat
30 Single Arm DB Devil Press
40 A-Jump
50 Cal Machine
Friday
DEADLIFT
Every 2:00 for 12:00 (6 Sets)
3 Deadlift for load
Metcon:
AMRAP 5:00
15 KB Russian Swing @70/53
15 Push Up
15 Burpee
— Rest 2:00 —
AMRAP 5:00
12 KB Russian Swing @70/53
12 Push Up
12 Burpee
— Rest 2:00 —
AMRAP 5:00
9 KB Russian Swing @70/53
9 Push Up
9 Burpee
