LIMITED CLASS SCHEDULE THIS WEEK: 6 AND 8 AM, 5 PM
Monday, Dec 26
STRENGTH/WOD
EMOM for 16 minutes
ODD: 3 deadlifts + 5 DB bench press (AHAP)
EVEN: 20 DU’s
Tuesday, Dec 27
STRENGTH/WOD
EMOM for 24 minutes
1. 5 med ball cleans, 20/14
2. hang power clean + power clean + squat clean
3. 3 muscle ups (scale chest to bar pull ups + ring dips)
4. assault bike, sprint 10 seconds
Wednesday, Dec 28
STRENGTH
split jerk 10 x 2
WOD
3 rounds
200m med ball carry, 20/14
200m run
15 ring push ups
Thursday, Dec 29
STRENGTH
back squat 5-5-3-3-2-1-1
one rope climb after each set
WOD
AMRAP in 4 minutes
3-6-9 …
shoulder press, 95/65 (rack)
air squats
Friday, Dec 30
WOD
max reps in 2 minutes at 6 stations, 1 min rest between stations
wall ball shots, 20/14
box jumps, 24/20
KB swings, 55/40
DB push press, 45/30
slam balls, 30/20
KB SDHP, 55/409