28 December – 2 January 2021

Posted on December 27, 2020

Monday, December 28 

Strength:  Push Jerks 5-5-5-5-5

WOD:  5 Rounds For Time

15 Dead Lift 63/95

8 Shoulder to Overhead 63/95

14 Overhead Lunges 25/45

 

Tuesday, December 29

25 Minute AMRAP

14/18 Calorie Row or 10/14 Calorie Bike

30 Double Unders

4 Bar Muscle Ups

14 Alternating Dumbbell Power Snatch 35/50

 

Wednesday, December 30

Strength: Squat Clean 3-3-3-3-3

WOD: 6 Rounds For Time

7 Power Cleans 93/135

18 Wall Balls 14/20 9’/10′

14 PVC Pipe Sit-Ups

 

Thursday, December 31

WOD: 16 Minute AMRAP

12 Seated Dips 20/24

18 Russian Kettlebell Swings 35/55

20 Box Step Ups 20/24

 

8 Minute AMRAP

7 Push-Ups

10 Box Overs 20/24

 

Friday, January 1

No class today have a HAPPY NEW YEAR!!!

Saturday, January 2
WOD: 2021 For Time
20 Pull-Ups
21 Calorie Bike
20 Dumbbells Thrusters 70/100
21 Burpees
20 Box Jumps 20/24
21 Slam Balls 25/40
*2021 Meter Row Anytime During The Workout
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