Pre-workout:
EMOM 8:
1 hang power snatch
1 high hang power snatch
– Build in load, but only as quality mechanics allow.
3 rounds for time:
15 hang power snatches (65/95 lb)
15 chest-to-bar pull-ups
3 rounds for time:
15 hang power snatches (55/75 lb)
15 pull-ups
3 rounds for time:
15 hang power snatches (35/45 lb)
15 jumping chest-to-bar pull-ups
7 rounds for time:
10 sumo deadlift high pulls (65/95 lb)
10 handstand push-ups
7 rounds for time:
10 sumo deadlift high pulls (55/75 lb)
7 pike push-ups
5 rounds for time:
7 sumo deadlift high pulls (35/45 lb)
7 hand-release push-ups (from the knees)
Post-workout:
On an 8:00 clock:
Find a heavy 3-rep sumo deadlift
For load:
10-10-7-7-4-4-1-1:
Back squat
Same as Rx’d
Same as Rx’d
For time with a partner:
800-m run
then…
10 rounds of:
10 alternating, single-DB hang squat cleans (35/50 lb)
30 double-unders
then…
800-m run
– Partners perform the runs together and then alternate full rounds of the 10-round couplet.
For time with a partner:
800-m run
then…
10 rounds of:
10 alternating, single-DB hang squat cleans (20/35 lb)
30 double-unders
then…
800-m run
– Partners perform the runs together and then alternate full rounds of the 10-round couplet.
For time with a partner:
400-m run
then…
6 rounds of:
10 alternating, single-DB hang squat cleans (10/15 lb)
20 single-unders
then…
400-m run
– Partners perform the runs together and then alternate full rounds of the 10-round couplet.
Pre-workout:
4 sets:
7 single-arm KB swings/arm (eye level)
– Build in load.
For time:
21-18-15-12-9-6-3:
Calorie row
– Complete 2 KB Turkish get-ups/arm after each set. (35/53 lb)
For time:
21-18-15-12-9-6-3:
Calorie row
– Complete 2 KB Turkish get-ups/arm after each set. (26/35 lb)
For time:
18-15-12-9-6-3:
Calorie row
– Complete 2 DB Turkish get-ups/arm after each set. (10/15 lb)
AMRAP 20 with a partner:
23 box jump-overs (20/24 in)
23 power snatches (65/95 lb)
23 overhead squats (65/95 lb)
23 knees-to-elbows
23-calorie Air Bike
AMRAP 20 with a partner:
23 box jump-overs (20/24 in)
23 power snatches (55/75 lb)
23 overhead squats (55/75 lb)
23 knees-to-elbows
23-calorie Air Bike
AMRAP 20 with a partner:
23 box step-overs (12/20 in)
23 hang power snatches (35/45 lb)
23 overhead squats (35/45 lb)
23 hanging knee raises
23-calorie Air Bike
4 x AMRAP 4:
3 hang power cleans (95/135 lb)
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.
4 x AMRAP 4:
3 hang power cleans (65/95 lb)
6 shoulder-to-overheads
9 burpees over the bar
6 pull-ups
– Rest 2:00 between rounds.
4 x AMRAP 4:
3 hang power cleans (35/45 lb)
6 shoulder-to-overheads
9 burpees over the bar
6 jumping pull-ups
– Rest 2:00 between rounds.
Pre-workout:
EMOM 8:
1 deadlift
– Build to a heavy single.
AMRAP 8:
2 wall walks
2 deadlifts (205/315 lb)
AMRAP 8:
2 wall walks
2 deadlifts (125/185 lb)
AMRAP 8:
2 inchworms + push-up
2 deadlifts (55/75 lb)
And, lo, the Angel of the Lord came upon them, and the Angel said unto them, Fear not: for, behold, I bring you good tidings of great joy, which shall be to all people. For unto you is born this day in the City of David, a Savior, which is Christ the Lord.
Luke 2:9-11
Christmas Eve: CLOSED
Christmas Day: CLOSED
Tuesday 12/26/23: CLOSED
Wednesday 12/27/23: 8:30am and 5:30pm ONLY
Thursday 12/28/23: 8:30am and 5:30pm ONLY
Friday 12/29/23: 8:30am ONLY
Saturday 12/30/23: 9:00am ONLY
New Year’s Eve: CLOSED
New Year’s Day: CLOSED
Tuesday 1/2/24: Back to Normal Schedule
AMRAP 14:
60-calorie row
50 toes-to-bars
40 wall-ball shots (14/20 lb)(9/10 ft)
30 cleans (95/135 lb)
20 ring muscle-ups
AMRAP 14:
60-calorie row
50 hanging knee raises
40 wall-ball shots (10/14 lb) (9/10 ft)
30 cleans (65/95 lb)
20 chin-over-bar pull-ups
AMRAP 14:
60 strokes on the rower
50 sit-ups
40 wall-ball shots (6/10 lb) (9/10 ft)
30 cleans (35/45 lb)
20 push-ups
For load:
3-3-3-3-3-3-3
Shoulder press
Same as RX’d
Same as RX’d
Post-workout:
On an 8:00 clock:
Handstand walk practice
AMRAP 15:
10 wall-ball shots (14/20 lb) (9/10 ft)
10 toes-to-bars
10 box jumps (20/24 in)
– Step down from the box.
Same as RX’d
AMRAP 15:
10 wall-ball shots (8/10 lb) (9/10 ft)
10 hanging knee raises
10 box jumps (12 in)
– Step down from the box.
For time:
2,000-meter row
50 alternating single-leg squats
30 hang cleans (135/225 lb)
For time:
1,600/2,000-meter row
50 alternating single-leg squats to a target
30 hang cleans (105/155 lb)
For time:
800/1,000-meter row
50 alternating reverse lunges
30 hang cleans (55/75 lb)
5 rounds for time:
15 push jerks (65/95 lb)
12 chest-to-bar pull-ups
9 sumo deadlift high pulls (65/95 lb)
5 rounds for time:
15 push jerks (55/75 lb)
12 kipping pull-ups
9 sumo deadlift high pulls (55/75 lb)
5 rounds for time:
12 push jerks (45/65 lb)
9 ring rows
6 sumo deadlift high pulls (45/65 lb)
For time:
1,600-meter run
800-meter med-ball carry (14/20 lb)
400-meter single-KB carry (35/53 lb)
200-meter double-KB carry (35/53 lb)
For time:
1,600-meter run
800-meter med-ball carry (10/14 lb)
400-meter single-KB carry (20/35 lb)
200-meter double-KB carry (20/35 lb)
For time:
800-meter run
400-meter med-ball carry (6/10 lb)
200-meter single-KB carry (10/15 lb)
100-meter double-KB carry (10/15 lb)
For load:
Power snatch
5-5-5-3-3-3-1-1-1
– Lift every 3:00.
Same as RX’d
Same as RX’d
Pre-workout:
6-5-4-3-2:
Front squats
– Take the bar from the floor
AMRAP 8:
4 front squats (125/185 lb)
3/4 strict pull-ups
AMRAP 8:
4 front squats (95/135 lb)
2/3 strict pull-ups
AMRAP 8:
4 front squats (55/75 lb)
4 ring rows