Monday
For time (35 min Cap)
10 Wall Walks
15 Barbell Clusters, 135/95
5 Rope Climbs/10 Rope Get-ups
5 Wall Walks
10 Barbell Clusters, 155/105
5 Rope Climbs/10 Rope Get-ups
5 Wall Walks
5 Rope Climbs/10 Rope Get-ups
15 Barbell Clusters, 135/95
10 Wall Walks
Tuesday
E2MOM x 6
7 Bulgarian Split Squats, each leg.
5 Rounds For Time
100m Sled Push
14 Double-KB Front Rack Step-Ups, 24/20
20 AbMat Sit-Ups
Wednesday
EMOM x 10 – Choose 1
Option A: 3 Power Snatches, BB
Option B: 8 DB Snatches + 6 Sit-Ups
E6MOM x 4
400m Run/500m row
20 Hang KB Snatches
25/20 Calorie Bike/Row
Thursday
AMRAP 7, using an empty barbell
5 Sumo Deadlift HIgh Pulls
5 Bent Over Row
5 Biceps Curls
5 Straight Leg Deadlifts
***Add 5 reps to each movement every round
** Rest 3 mins **
AMRAP 6
8/6 Calorie Row or Bike
20 DB or BB RDL March
** Rest 2 mins **
AMRAP 5
3 to 5 Bench Press
20 Landmine Russian twists
Friday
7AM and 8:30AM Classes only
Ugly Sweater WOD
Saturday
Happy Holidays – No Classes
Home Workout
(40 sec work/20 sec rest) x3 Rounds
Plank Up-Downs
Straddle Sit-Ups
Handstand/Pike Hold
Lateral Sprawls
Rest 1 min after each round
** Feet on sofa/table for pike hold, if needed
Sunday
Go outdoors and use your fitness.