Dec 23 – 29

Monday

Conclusion of Cycle

Strength:

“Burgener Total”

1RM Snatch

1RM Clean & Jerk

1RM Front Squat

*After warm-ups only 3 attempts at a max lift are allowed.

*The total must be done in the order listed.

*Record numbers for upcoming strength cycles

**People will need to do any extra mobility prep BEFORE class starts (Burgener Total will take all hour)

***For those not doing Burgener Total, have them warm up with class and do the Metcon.

Metcon:

25AMRAP

30 Box Step Ups (24/20)

15 Burpees

30 Air Squats

15 Russian KB Swings (53/35)

30 Sit-ups

Tuesday

Christmas Eve

Metcon 

“The Chief”

5x

3AMRAP

3 Power Cleans (135/95)

6 Hand-Release Push-ups

9 Air Squats

Rest 1min between AMRAPs

*Start each AMRAP at the Power Cleans

*Record each AMRAP separately, the goal is to maintain a consistent score throughout

Wednesday

Metcon:

5 Rounds

12 American KB Swings (70/53)

24 Burpees

20 Wall Balls (20/14)

19 Box Jumps (24/20) 

Thursday

Strength 

12EMOM 

Station 1: 10 Back Squat (55-70%)

Station 2: 10 Barbell Row

Station 3: Rest min 

Metcon: (20:00)

“Rx”

3 Rounds

30 Back Rack Reverse Lunge (95/65)

20 Burpee Bar Hops

10 C2B Pull-ups 

“Intermediate”

3 Rounds

30 Back Rack Reverse Lunge (75/55)

20 Burpee Bar Hops

10 Pull-ups

Friday

Strength:

12EMOM

Station 1: 10 Deadlift (55-70%)

Station 2: 10 Bench Press (55-70%) 

Station 3: Rest min

Metcon 

12AMRAP

20/16 Cal Row

20 Hand-Release Push-ups

20 Toes to Bar

“Intermediate” Hanging Knee Raises

Saturday

Partner WOD

 Teams of 2, one person working at a time.

For time: (30:00)

60/50 Cal Bike or Row

50 Box Jumps (30/24)

50 Power Snatch (105/75)

60/50 Cal Bike or Row

50 HSPU

50 Squat Cleans (105/75)

60/50 Cal Bike or Row

*60 cal for m/m team, 50 for f/f

**teams can do all bike, all row, or alternate

Sunday

Skill:

9EMOM

Station 1: :40 Strict Pull-ups

Station 2: :40 Row/Bike

Station 3: :40 V-Ups

Metcon:

Tabata (8x :20 Work/:10 Rest)

Mixed Tabata- Alternate for a total of 16 intervals (8 of each movement)

Tabata DU’s

Tabata Wall Balls

Rest 2 minutes

Tababta 25 ft Farmer’s Carry (2 weights, one each hand)

Tabata Burpees

POPULAR POSTS

FEB 17-23

Sat  For Time (CAP 35:00) w/ a Partner… 30 Burpee Over The Bar -RX+ SYNCHRO100 Thruster @95/6510x 30 Double Under – RX+ Unbroken*100 Thruster30 Burpee

FEB 10-16

Sat  With a partner… *You need to do all the machines, one per block. AMRAP 10:00 1500m Row-Ski/ 3600m Bike*Split every 250m or 600m.MAX Cluster

FEB 3-9

Sat  With a partner… AMRAP 35:00 1km Row-Ski or 2.5km Bike30 Burpee Box Jump Over (24/20″)20 SYNC KB Lunge @53/35 – RX+ Double 50/35# DB10

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