SKILL WORK
”GOAT WORK”
15 MINS TO WORK ON PULL-UPS/HAND STAND PUSH-UPS
MAY INCORPORATE DB 0R BAND WORK FOR STRENGTH

METCON

“CINDY”
20 MIN AMRAP
5 PULL-UPS
10 PUSH-UPS
15 SQUATS

STRENGTH
10X3 DEADLIFTS @50%
(USE CHAINS OR DEFICIT)

METCON
EVERY 2 MINS FOR 20 MINS
2 BEAR COMPLEX AT 50-55% OF CLEAN AND JERK
6 BURPEES

METCON
PARTNER YOU GO I GO
16 MIN AMRAP
16 DOUBLE UNDERS
8 BOX JUMPS 24/20”

REST 2 MINS

16 MIN AMRAP
8 KETTLEBELL SWINGS 62/44
8 GOBLET SQUAT STEP UPS 20/24”

STRENGTH
WORK TO A HEAVY BACK SQUAT

METCON
5 ROUNDS FOR TIME
20 EMPTY BAR BACKSQUATS 45/33
20 EMPTY BAR BACK RACK LUNGES

“KAREN”
150 WALLBALLS 20/14

”RANDY”
75 POWER SNATCHES 75/55

3 MINS MAX BENCH PRESS @50%

3,500 METER BIKE
9 MINS CAP

2 MIN REST

2,500 METER ROW
9 MIN CAP

2 MIN REST

9 MIN AMRAP
4 PUSH UPS
8 SQUATS
10 PULL UPS

2 MIN REST

9 MIN AMRAP
4 K2E PUSHUPS
8 JUMP SQUATS
10 T2B

STRENGTH
BENCH PRESS
6X3 70-75%

METCON
15-12-10-8-6-4-2
PULL-UPS
DEADLIFTS @50-55%
PUSHUPS

STRENGTH
WORK TO A HEAVY THRUSTER

METCON
”HOTEL HELL”
100 DB HANG SQUAT CLEAN THRUSTERS 35/25
*EMOM COMPLETE 5 BURPEES

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