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Thursday 1/9

Conditioning Teams of 3: For Time (30 Minute Cap): 75/50 Calorie Erg or Bike 75 Power Snatches (75/55) 75 Thrusters (75/55) 75/50 Calorie Erg or Bike 60 Power Snatches (95/65) 60 Thrusters (95/65) 75/50 Calorie Erg or Bike 45 Power Snatches (115/85) 45 Thrusters (115/85) 75/50 Calorie Erg or Bike 30 Power Snatches (135/95) 30 Thrusters (135/95) 75/50 Calorie Erg or Bike 15 Power Snatches (155/105) 15 Thrusters (155/105)



She started Boot Camp back in 2015. After boot camp she joined the CrossFit classes and hasn't looked back! She regularly attends 4-5 days a week (when life isn't crazy) and always has a great attitude, She doesn't let injuries or anything else get in the way of her workout. Way to go girl excited to see what 2020 will bring

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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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