A: Metcon (Time)
Partner WOD
10 rounds for time
20 Cal Row
20 Cal Bike
20 Cal Ski

Split everything 10 & 10

B: Bench Press
Find a challenging 2 rep Bench Press

B: Strict Pull-ups
With time left over in class, find a challenging 2 rep Bench Press superset with 5 Strict Pull Ups

Hang Power Clean
EMOM for 10 minutes
2 Hang Power Cleans

Build into a challenging set

Metcon (Time)
7 rounds for time
7 Deadlifts (115/85)
7 Push Press
7 Box Jumps (24/20)

OPEN GYM 8:00am - 10:00am
Work on Skills :
Pull-ups
Double Unders
Hand Stand Push-Ups
Toes to Bar

Lifts:
Cleans
Snatch
Squats
Push Press/Jerks
Deadlifts

Cardio/Conditioning:
Row
Ski-Erg
Airdyne
Wall Balls
Kettlebell Swings
Box Jumps

Metcon (Time)
New Years Eve Partner WOD
For time​
2021m Row​
Then 22 rounds of​
3 Burpees Over the Bar laterally​
3 Clusters (95/65)​
2022m Ski

A: Metcon (Time)
40-30-20-10
American KBS (55/35)
80-60-40-20
Double Unders

10 minute Cap

B: Metcon (5 Rounds for reps)
In 3 minutes
25/20 Bike Cals
Max Wallball Shots

2 minute Rest between each round

3 Position Snatch
Every 90 seconds perform a 3 Position Power Snatch for 7 sets

Power Snatch (Floor) + Hang Power Snatch (Below the Knee) + Hi Hang Power Snatch

Challenging the weight if you feel confident in technique

Metcon (AMRAP - Rounds and Reps)
Amrap for 16 minutes
8 Shoulder 2 Overhead (115/85)
8 Hang Power Cleans
8 Box Jumps (24/20)
4 Down/Back Turf Length Runs

1 Length = 1 Rep

A: Metcon (AMRAP - Reps)
In 6 minutes complete
1000m Row
Max Pull Ups

Score Total Pull Ups

Rest 3 minutes after “A”

B: Metcon (AMRAP - Reps)
In 6 minutes
1000m Ski
Max Hand Release Push Ups

Score total HR Push Ups

Rest 3 minutes after “B”

C: Metcon (AMRAP - Reps)
In 6 minutes
1000m Row
Max Air Squats

Score Total Air Squats

Rest 3 minutes after “C”

D: Metcon (AMRAP - Reps)
In 6 minutes
1000m Ski
Max V Ups

Score Total V Ups

Hang Squat Clean + Squat Clean + Jerk
Take 15 minutes to find a challenging Clean and Jerk complex set

Metcon (Time)
7 Rounds for Time
7 Bike Cals
6 Lateral Facing Burpees Over the Bar
5 Thrusters (95/65)

12 Days of Christmas

1 Cluster (95/65)
2 Double Push Up Burpees
3 Power Snatch
4 Toes 2 Bar
5 Sumo Deadlift High Pull
6 Push Press
7 Box Jump Overs
8 Turf Length Runs
9 Wallballs
10 Pull Ups
11 Hang Power Cleans
12 1200m Row or Ski

A: Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups

B: Metcon (AMRAP - Rounds and Reps)
Partner Wod
Amrap for 24 minutes
100 Bike Cals
80 American Kettlebell Swings (55/35)
60 Hand Release Push Ups
40 Ski Cals
20 Man Makers (35/25)
10 Heavy Sled Push
(Down/Back Width = 1)