Tanktop Tuesday 1-5
Strength
Push Press
5-5-5-5-5
WOD
For Time…
20 Ring Push-ups
30 KBS (62/35)
40 OH walking plate lunges (45/25)
50 Sit-ups
40 OH walking plate lunges (45/25)
30 KBS (62/35)
20 Ring Push-ups
Cashout– 30 OH DB Tricep ext.
Motivational Monday 1-4
Strength
Front Squats
5-5-5-5-5-5
WOD
5:00min of…
8 Power Cleans (115/75)
10 Pull-ups
Then, 2:00min ME Burpees
Rest 1:00min
Then, 5:00min of…(continue where you left off)
8 Power Cleans (115/75)
10 Pull-ups
Cash out– 30 Bicep Curls
Saturday 1-2
Open gym- 9-11am
Thirsty Thursday 12-31
Strength
(By popular Demand) Bench Press
10-8-6-4-2
WOD
4min AMRAP
20 Box Jumps (24/20)
15 DL (135/95)
Rest 1min
4min AMRAP
20 SB
15 Ring Rows
Rest 1min
4min AMRAP
Clean + Jerk (G2OH)
(135/95)
Score= Total reps
*DL and CJ must be done at same weight
Weightlifting Wednesday/ Yoga 12-30
Strength
OHS
5-5-5-5-5
*increase weight every set
WOD
8 RFT
6 Hang Power Snatches (115/75)
8 Split Jumps
Cash out– 50 cal row for time
Weightlifting
Power clean + Squat Clean (touch and go)
5 sets
2 Push/ power jerk + 1 Split Jerk
5 sets
Weightlifting Wednesday/ Yoga
Strength
OHS
5-5-5-5-5
*increase weight every set
WOD
8 RFT
6 Hang Power Snatches (115/75)
8 Split Jumps
Cash out– 50 cal row for time
Weightlifting
Power clean + Squat Clean (touch and go)
5 sets
2 Push/ power jerk + 1 Split Jerk
5 sets
Terrific Tuesday 12-29
No Skill
WOD
“Angie”
100 Pull-ups
100 push ups
100 sit-ups
100 Air Squats
*You may break up in any order to complete if not doing RX.
*RX must complete in order.
Motivational Monday 12-28
Strength
Front Squats
8-8-8-8-8
WOD
4RFT
8 S2OH (155/95)
10 Burpees over bar
200m run (first 20m must do broad jumps)
Then, 35 WB (after the 4th round)
Fitness
4RFT
10 KB Press
10 Burpees
200m run
Cashout– Group Stretch
Christmas Eve 12-24 OPEN AM HOURS ONLY
Strength
DL
Find 1 RM or/
Bench Press
12-10-8-6-4-2
WOD
Start with 200m run then,
25 each for 3 rounds
Jumping Jacks
Situps
Squats
Ring rows
Box jumps
Knees to waist
Step back lunges (each leg)
Russian AB twist
Finish with 200m Run
Yoga/ Weightlifting Wednesday 12-23
Strength
Strict Press
1-1-1-1-1…
Find 1RM
WOD
3RFT
10 Clean and Jerks (135/95)
50 DU
20 Back Extensions
Cash out– partner leg throws 50x
