MONDAY

Strength Superset

4x8-10

  • Weighted Step Ups
  • Single Leg RDLs

AMRAP in 8 min:

  • 20cal Row
  • 30 Double Unders
  • 40 Sit Ups

TUESDAY

DB Superset 8-8-8

  • Bent Single Arm DB Row
  • Single Arm alt. Press
  • Skull Crushers (from floor)

CINDY
AMRAP in 20 Minutes

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

WEDNESDAY

(5PM AND 7PM CLASSES CANCELLED)

Behind the Neck Snatch Grip Push Press
5x4

21 - 15 - 9

  • Power Snatches
  • KB Taters

THURSDAY

HOLIDAY WOD @ 9AM

FRIDAY

HOLIDAY WOD @ 9AM

SATURDAY

Skills: Running!

For Time:

  • 800 Meter Run
  • 6 Rounds “The Chief”
  • 400 Meter Run
  • 4 Rounds “The Chief”
  • 200 Meter Run
  • 2 Rounds “The Chief”

1 round of "The Chief"=
3 Power cleans (135 | 95)
6 Push-ups
9 Squats

SUNDAY

EMOM for 16 Minutes:
Min 1: Max Cal AD bike
Min 2: Rest
Min 3: Max Rope Climbs
Min 4: Rest
Min 5: Max Cal Row
Min 6: Rest
Min 7: Max Ring Muscle-ups
Min 8: Rest"

Skill: Hollow

100 Hollow Rocks in as few sets as possible