Strength:
Back Squat
15, 10, 5

Wod:
20 Min EMOM
Min 1
10/8 Cal Bike
Min 2
AMRAP “Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats

Strength:
Hang Power Clean
5, 3, 1

Wod:
15-10-5
Deadlift #185/125
30-20-10
Bar Facing Burpee
15-10-5
Hang Power Clean #185/125

Strength:
Thruster
6x3

Wod:
3 Sets
Every 6 Min
72 Double Under
48 Thrusters #45/35
24/19 Cal Row

Wod:
Open Gym
10 AM - 12 PM

Cardio Burn:
3 Min Max
Cal Bike
3 Min Max
Single Arm Devils Press #50/35
-Rest 3 Min-
3 Min Max
Cal Row
3 Min Max
Single Arm Thruster #50/35
-Rest 3 Min-
3 Min Max
Ski, Run, or C2
3 Min Max
OH Lunge #50/35

OLY:
5 Sets
Power Snatch + Squat Snatch
+
5 Sets
Power Clean + Squat Clean

Wod:
In Teams of 2
For Time
10k Echo Bike
*Every 2 Min
10 Synchro Burpee Box Jumps 24”/20'

Deadlift
10, 5, 10

Wod:
10 Rounds
10 Deadlifts #135/95
5 Bar Facing Burpees
10 Pull Ups (Rx+ CTB)

Strength:
Bench Press
Build To A Max

Wod:
Every 4 Min x4
80 Double Unders
40 Push Ups

Strength:
Front Squat
2, 2, 1, 1

Wod:
For Time
60 Wall Balls #20/14
60 Step Up Overs #50/35
60 Wall Balls #20/14

Strength:
Split Jerk
5 Singles

Wod:
3 Rounds
5 Min Clock
25 Toes to Bar
75 Double Unders
25 Push Press #95/65
Max Calories
-Rest 1 Min-

Strength:
Power Clean
Build To A Tough Single

Wod:
“Resolution”
For Time
100 Burpees Over Bar
*EMOM Until Finished
3 Power Cleans

Rx #185/125
Rx+ #205/145

Wod:
Open Gym
10 AM - 12 PM

Cardio Burn:
-10 Min Clock-
50/40 Cal Bike
50 Deadlifts #135/95
-10 Min Clock-
50/40 Cal Bike
50 Hang Power Cleans #135/95
-10 Min Clock-
50/40 Cal Bike
50 Shoulder To Overhead #135/95

OLY:
Muscle Snatch
3x3
+
Hang Squat Snatch
3x3
+
Overhead Squat
3x3

Wod:
In Teams of 2
5 Rounds Each
15 Power Snatches #75/55
15/12 Cal Row
-Into-
5 Rounds Each
15 Overhead Squats #75/55
15/12 Cal Row

(You Go I Go)

Wod:
2 Rounds
100 Wall Balls #20/14
200 Double Unders
-At 20 Min-
Deadlift
Build To A Max

Wod:
12 Min AMRAP
12 Clean and Jerks #135/95
31 Burpees
-Rest 6 Min-
12 Min AMRAP
20 Calories
20 Box Jump Overs 24”/20”

Strength:
Wtd Strict Pull Up
10x2

Wod:
10 Rounds
10 Pull Ups (Rx+ CTB)
5 Single Arm Devils Press #50/35

Strength:
Front Squat
3, 3, 3, 3

Wod:
EMOM x12
Min 1
12 Thrusters #95/65
Min 2
12/9 Cal Bike
-At 15 Min-
For Time
72 Double Unders
72 Thrusters #45/35
72 Double Unders

Strength:
Hang Power Clean
5, 5, 5

Wod:
5 Rounds
15 Deadlifts #155/105
10 Burpees Over Bar
15 Toes to Bar
10 Burpees Over Bar

Wod:
Open Gym
10 AM - 12 PM

Cardio Burn:
10 Min Clock:
50 Burpee Box Jump Overs 24”/20”
Max Calories
-Rest 1 Min-
10 Min Clock
50 Bar Facing Burpees
Max Calories
-Rest 1 Min-
50 Burpees To Bar
Max Calories

OLY:
Snatch
Build To A Max
From Floor
From Knee
From Hips
+
Clean and Jerk
Build To A Max
From Floor
From Knee
From Hips

Wod:
In Teams of 2
25 Min Clock
5 Rounds (Each)
20 Alt Lunges #50’s/35’s
20/16 Cal Bike
-In Remaining Time-
Max Toes to Bar

Wod:
Closed

Merry Christmas!