Tuesday 12-31-24
*no evening classes,
Happy New Year
AMRAP 20 with a partner:
24 box jump-overs 24/20
24 power snatches 95/65
24 overhead squats 95/65
24 knees-to-elbows
24-cal bike
– Step down from the box.
Monday 12-30-24
4 x AMRAP 4:
3 hang power cleans 135/95
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds
Sunday 12-29-24
7 sets for load:
6 alternating front-rack reverse lunges
Saturday 12-28-24
EMOM 5:
:35 max-cal row
EMOM 5:
:40 max-cal row
EMOM 5:
:45 max-cal row
EMOM 5:
:50 max-cal row
Friday 12-27-24
AMRAP 8:
2 wall walks
2 deadlifts 315/205
Thursday 12-26-24
2 rounds for time:
50 alternating DB snatches 50/35
50 wall-ball shots 20/14
Wednesday 12-25-24
Merry Christmas
The gym will be closed today, see you tomorrow.
Tuesday 12-24-24
Gym is closed today and tomorrow
Monday 12-23-24
open wod 23.1
AMRAP 14:
60-cal row
50 toes-to-bars
40 wall-ball shots 20/14
30 cleans 135/95
20 ring muscle-ups
Sunday 12-22-24
“Twelve days of Christmas”
12 rounds for time, starting with 1 and adding a movement each round:
1 wall walk
2 candlesticks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 pistols
Perform the workout like the “12 Days of Christmas” song. In round 1, …