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Monday 12/30

Reminder of this week's schedule... Regular Classes Monday. Tuesday NYE WOD only @5:30PM followed by Spoons Tournament Wednesday 1/1 -CLOSED Back to regular Thursday


Strength

Tempo Back Squat

5 Sets: 1 Tempo Back Squat 2 Back Squats

Tempo:

5 Seconds Down

1 Second Pause

Regular Stand

Set 1: 60% Set 2: 65% Sets 3-5: 70%


Conditioning

"Fight or Flight"

AMRAP 20:00

20 Wallballs (20/14)

20 Hang Power Snatches (95/65)

20 Box Jumps (24/20)

20 Front Squats (95/65)

20/15 Calorie Row






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Friday 12/4

Midline 2 Sets: :30 Plank Hold :30 Side Plank (Right Side) :30 Side Plank (Left Side) :30 Plank Hold :30 Side Plank (Left Side) :30 Side Plank (Right Side) -Rest 2:00 B/T Sets- Conditioning See You Ag

Thursday 12/3

Midline 4 Rounds :30 each exercise Tuck Jumps Push-Ups Superman Hold Bicycle Kicks Hollow Rocks Conditioning Partner WOD AMRAP 16 Minutes: *Alternate rounds with a partner! 200m Run 16 Alternating

Wednesday 12/2

Midline 10:00 AMRAP 10 Mountain Climbers 10 Alternating Bird Dogs 10 Squat Jumps 10 KB/DB Side Bends (right) 10 KB/DB Side Bends (left) Accessory 3 sets 12 Single arm dumbbell bench press (each side)

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