16 December – 21 December 2019

Posted on December 16, 2019

Monday, December 16

WOD: 6 Rounds

Every 4 Minutes

12 One Arm Dumbbell Thrusters 35/50 (6 on each arm)

300 Meter Row

12 Kettlebell Swings 35/55

 

Tuesday,  December 17

WOD: 27 Minute AMRAP

10 Jumping Pull-Ups

14 Toes to Post

16 Alternating Dumbbell Power Cleans 35/50

15 Box Jumps 20/24

15 Box Step-Ups 20/24

 

Wednesday, December 18

WOD: Alternating TABATA (8 Minutes)
Dumbbell Power Snatch 35/50
Air Squats
WOD:
2 Minutes
20 PVC Pipe Sit-Ups 25/45
Max Wall Balls 14/20
1 Minute Rest
(workout is finished when athletes have completed 100 wall balls)
*21 Minute Time Cap
WOD: For Time
*75 Double Under Buy In
5-10-15-20-25-20-15-10-5
Push Ups
Ring Rows
Slamballs 25/40
*75 Double Under Buy Out
*28 Minute Time Cap

 

Friday, December  20

WOD: 7 Rounds For Time
12 Knees to Elbows
12 Alternating Plank Rows 35/55

4 Turkish Get Ups 35/55

16 Goblet Squats 35/55

*25 Minute Time Cap

 

Saturday,  December 21

WOD:

5 Minutes

30 Second Hanging L Hold

30 Seconds Rest

 

5 Minutes

Row For Calories

 

5 Minutes

30 Seconds Wall Sit

30 Seconds Rest

 

5 Minutes

30 Seconds Plank

30 Seconds Rest

 

5 Minutes

10 Shuttle Sprints

30 Seconds Rest

 

  • Getting Started

    Get Started Now!

    FREE intro class every Saturday @ 10:30AM

    Class Schedules
  • Questions?

    #WorkHardBeNice