Strength:
Romanian Deadlift
5x5

Wod:
4 Rounds
0-2 Min
Max Cal Bike
2-4 Min
AMRAP
10 Deadlifts #185/125
10 Box Jump Overs 24"/20"
4-5 Min 
Rest

Wod:
Open Gym
10 am - 12 pm

Cardio Burn:
3 Rounds
50/35 Cal Row
25 Box Jumps 24"/20"
25 Wall Balls #20/14

OLY:
EMOM x 5
3 CJ
EMOM x 5
2 CJ
EMOM x 5
1 CJ
-Then-
Clean Pull
5x5

Wod:
In Teams of 2
3 Rounds
P1: 20 Cal Row
P2: 200m Run
3 Rounds
P1: 200m Run
P2: 20 Cal Row
3 Rounds
400m Run (Together)
40 Pull Ups
(Rx+ 20 MU)

Strength:
Front Squat
4,3,2,4,3,2

Wod:
AMRAP x 15:00
40 Lunges #50/35
30 Push Press #50/35
20 Burpees Over Db

Thursday 26th
Strength:
Hang Power Clean
5x5

Wod:
3 Rounds
400m Run
50 Db Hang CJ #50/35
*Alt Every 5 Reps

Wod:
Closed
Merry Christmas!

"Saint Nick"
9 Min AMRAP 
12 CJ #95/65
24 Double Unders
12 Back Squats #95/65
-Rest 3 Min-
9 Min AMRAP 
12 Power Snatches #95/65
24 Double Unders
12 OHS #95/65
-Rest 3 Min-
9 Min Clock
Build to a Max:
Snatch or C&J

Strength:
Strict Press
2,2,2,1,1,1

Wod:
Every 2:00 x10
Round 1
12 Cal Bike
21 Sit Ups
Round 2
21 Cal Row
12 Toes to Bar

Ladies Cals: 9/16

Wod:
Open Gym
10am - 12pm

Cardio Burn:
Every 6 Min x 3
20/15 Cal Bike
Max Kb Swings #53/35
-At 3:00-
30/20 Cal Row
Max Hang Kb Clean and Jerk #53/35
-Rest 1 Min-

OLY:
EMOM x 5
3 Squat Snatches
EMOM x 5
2 Squat Snatch
EMOM x 5
1 Squat Snatch
-Then-
Snatch Pull
5x5

Wod:
*In Teams of 2
-10 Min Max-
Cal Row
-10 Min Max-
Bar Facing Burpee
-10 Min Max-
Power Clean #185/125
*Partners Work 1:00 on / 1:00 off

Strength:
Back Squat
10, 10, 5, 5

Wod:
10 Rounds
10 Push Ups
10 Pull Ups
10 Wall Balls #20/14
Rx+ CTB

Strength:
DB Bench Press
5x10 Per Arm

Wod:
For Time
50 DB Deadlifts
50 DB Push Press
50 Burpees
50 DB Push Press
50 DB Deadlifts
#50's/35's

Strength:
Build to a Tough
Power Snatch
+ Hang Power Snatch

Wod:
4 Min Clock
-Buy In-
12/9 Cal Bike
AMRAP
12 Toes to Bar
12 Snatches #95/65
-Rest 2 Min-
4 Min Clock
-Buy In-
12/9 Cal Bike
AMRAP
9 Toes to Bar
9 Snatches #115/75
-Rest 2 Min-
4 Min Clock
-Buy In-
12/9 Cal Bike
AMRAP
6 Toes to Bar
6 Snatches #135/95

Strength:
EMOM x 6
3 Deadlifts
6 Box Jumps

Wod:
EMOM x 18
Min 1
1 Min Max Cal Row
Min 2
10 Burpee Box Jumps 24”/20”
Min 3
5 Clean and Jerks #165/115

Strength:
Weighted Step Up
5 Sets
5 Per Leg

Wod:
1000m Run
-Into-
5 Rounds
50 Double Unders
25 Step Ups 24"/20"

Wod:
Open Gym
10 am - 12 pm

Cardio Burn:
5 Rounds
15 Cal Bike
15 Db Front Squats #50/35’s
20 Cal Row
20 Burpees Over Db’s

OLY:

Build to a Max Complex:
Squat Snatch
OH Squat
Squat Snatch
+
Build to a Max Complex:
Squat Clean
Front Squat
Squat Clean

Wod:
In Teams of 2
1k Row
50 Synchro Toes to Bar
1k Row
50 Synchro Burpees
1k Row
50 Synchro Toes to Bar
1k Row
@ 30:00-45:00
Build to a Max Bench

Wod:
Deadlift
5, 5

For Time
50 Box Jump Overs 24”/20”
50 Deadlifts #225/155
50 Cal Bike

Wod:
EMOM x20
Min 1
10 Hang Power Cleans
Min 2
10 Push Jerks

Rx #135/95
Rx+ #155/105

Strength:
Front Squat
5,4,3,2,1

Wod:
3 Rounds
50 Wall Balls #20/14
25 Bar Facing Burpees