CLOSED FOR NEW YEARS DAY

MORNING CLASSES ONLY
5;30, 6:30, 7:30, 8:30, AND 9:30AM

METCON
TEAMS OF 3
30 MIN AMRAP
6 HSPU, 9 SQUAT CLEANS 135/95, 12 V-UPS-SWITCH
MAX CALORIE ROW

METCON
10 MIN AMRAP
25 DOUBLE UNDERS
10 BURPEES
REST 1 MIN
10 MIN AMRAP
10/8 CALORIE BIKE
10 BURPEES
REST 1 MIN
10 MIN AMRAP
10 BOX JUMPS 24/20”
10 BURPEES

STRENGTH
WORK TO A HEAVY FRONT SQUAT

METCON
10-9-8-7-6-5-4-3-2-1
FRONT SQUAT 115/95 OR 60%
10-20-30-40-50-60-70-80-90-100
DOUBLE UNDERS

METCON
5 ROUNDS FOR TIME
10/8 BIKE CALORIES
10 DB SNATCHES 50/35
10/8 CALORIE ROW
10 DB PUSHUPS
REST 5 MINS
5 ROUNDS FOR TIME
5 WALLBALL CLEAN AND SPLIT JERKS 30/20
10 WALLBALLS
5 WALLBALL BURPEES TO OVER HEAD
10 SLAMBALLS

CLOSED FOR CHRISTMAS

12 DAYS OF CHRISTMAS
12OZ CARBONATED BEVERAGE
11 BURPEES
10 PULL-UPS
9 WALLBALLS 20/14
8 BOX JUMPS 24/20”
7 SDHP 95/65
6 T2B
5 POWER CLEANS
4 OVER HEAD SQUATS
3 THRUSTERS
2 HSPU’S
1 TURKISH GET UP

STRENGTH
WORK TO A HEAVY LUNGE

METCON
14 MIN AMRAP
4 LUNGES @60%
8 V-UPS
16 SQUATS

STRENGTH
BENCH PRESS 5X2 @ 85-90%
OR WORK TO A HEAVY 1 REP

METCON
6 ROUNDS FOR TIME
12 DEADLIFTS 135/95
9 POWER CLEANS
6 PUSH PRESS

SKILL WORK
3X1 MIN BATTLE ROPES
100 HAMMER CURLS
50 SKULL CRUSHERS
50 TRICEP EXTENSIONS
3X10 BANDED SHOULDER PRESS

METCON
20-15-10
CHEST TO BAR PULLUPS
DEVIL’S PRESS 35/25
BIKE CALORIES

METCON

BUY IN: 100 CROSSOVER V-UPS

10 ROUNDS
4 DIPS
8 K2E
12 PUSHUPS

BUY OUT: 100 ABMAT SITUPS

METCON
Accumulate a 6 min hang from the bar
every break complete:
40 Double Unders
30 Kettlebell Swings 53/44
20 Goblet Squats 53/44

STRENGTH
2 MIN MAX CLEANS @55%
REST 1 MIN
2 MIN MAX FRONT SQUATS WITH SAME BAR

Teams of 4
7K Row- for time
max burpee box jumps 24/20”
12/9 Calorie Bike-switch
-resting person is ready to take over the row

STRENGTH
3X MAX SET BANDED KICK-UPS
3X MAX SET GHD SIT-UPS
3X MAX SET WALLBALL SIDE TAPS

METCON
DOUBLE TABATA
RENEGADE ROWS 40/30
GOBLET SQUATS 40/30
REST 2 MINS
DOUBLE TABATA
DUMBELL HANG CLEANS 40/30
BURPEES

STRENGTH
WORK TO A HEAVY OVER HEAD SQUAT

METCON
EVERY 4 MINUTES X 5
2X 1 SNATCH/2 HANG SNATCH/3 OVER HEAD SQUATS @60%
12 PULL-UPS
24 REVERSE LUNGES

SKILL WORK
3X15 BENT OVER BARBELL ROWS @ 25% DEADLIFT
3X MAX EFFORT KETTLE BELL SHRUGS
50 BANDED PULL THROUGHS
50 KETTLE BELL SQUAT ROCKERS
3X10 BULGARIAN SPLIT SQUATS

METCON
16 MINUTE AMRAP
ASCENDING LADDER
3, 6, 9, 12, ETC KETTLE BELL SWINGS 62/44
100 METER ROW

METCON
TEAMS OF 3-4
BUY IN: 120 MEDBALL CLEANS
12 MILE BIKE-TIME
12 PLATE SIT-UPS/10 PLATE G2OH/8 PUSH-UPS OFF PLATE-SWITCH
DOUBLE UNDERS-REPS

STRENGTH
WORK TO A HEAVY DEADLIFT

METCON
”DONNY”
21-15-9-9-15-21
DEADLIFTS 225/155
BURPEES

METCON
15-10-8-6-4-2
BENCH PRESS @55%
CHEST TO BAR PULL-UPS
5 MIN REST
15-10-8-6-4-2
DEADLIFT @55%
BIKE CALORIES

STRENGTH
WORK TO A HEAVY RACK JERK

METCON
15 MIN AMRAP
3X 3 POWER CLEANS, 3 FRONT SQUATS, 3 PUSH JERKS 115/75
15 T2B