Big Set Wednesday

For Time:
75 Double Unders
50 Deadlifts (225/155)
75 Double Unders
50 Handstand Push-ups
75 Double Unders

Level 2: 90s Double Under Practice, Up To 2 Ab-Mats, (155/105)
Level 1: Single Unders/35 Plate Speed Steps, Seated DB Press (25/15), (95/65)

Chippin’ Away At Monday

For Time:
75′ HS Walk (25’*3)
*No longer than 2 minute attempts
50 Burpees
30 Power Cleans (135/95)
50 Wall Balls (20/14)
75′ HS Walk
30 Burpees
15 Power Cleans (135/95)
30 Wall Balls
75′ HS Walk
15 Burpees
10 Power Cleans (135/95)
15 Wall Balls

Level 2: 4 Wall Walks For HS Walk, (95/65), (14/10)
Level 1: 4 Inch Worms For HS Walk, (75/55)

A Fun FGB-Style With Rest

5 Rounds For Reps
Minute 1: Max Burpees
Minute 2: 35 Sit-ups
Minute 3: 10 Power Snatch (95/65)
Minute 4: 50 Double Unders
Minutes 5&6: Rest
*After completing sit-ups, snatches, and dubz, rest the remainder of each minute
*DU attempts and single unders = 50 reps

Level 2: (75/55), 45s DU attempts
Level 1: Box burpees, 15 KBS @(25/15), single unders or 25 speed steps

New Year Schedule

No Class Monday All Day and No AM Classes On Tuesday 1/2. Back to the regular schedule Tuesday evening at 4pm. Happy New Year!

Bodyweight Friday Grind

6 Rounds, Every 4:00
200 Meter Run Buy-in

Then AMRAP w/Remaining Time Of:
50′ Burpee Broad Jumps
50′ Bear Crawl
15 Sit-ups
*Rest 2:00 between rounds, pick up where you left off. If in the middle of bear crawl or burpee broad jumps, must start at the beginning of 50′ length.
*Broad Jump & Bear Crawl = 5 reps each – only full-lengths will count

Level 2 = Rx
Level 1: 100 Meter Run/Walk, 6 Box Burpees, 20 Box Plank Shoulder Taps, 12 Box Mason Twists

Smooth & Heavy

5 Rounds For Time Of:
10 Chest-to-Bar Pull-ups
5 Power Clean & Jerk (185/125)
20 Alt. Leg Bodyweight Lunges

Level 2: (135/85), Banded Strict Pull-ups (kipping pull-ups okay if athlete has 5 strict without bands)
Level 1: Banded pull-ups, 15 KBS (25/15), low box step-ups

Clean & Jerk E2MOM

5 Rounds, Every 2:00:
2 Clean & Jerks
*Build throughout to ~75-80%

10 Minutes After The Holiday!

10-Minute AMRAP of:
12 Wall Balls (20/14)
10 Toes-to-Bar
30 Double Unders

Level 2: 14/10, Toes-Near-Bar, 30s DU attempts
Level 1: 10/6, V-ups/Box Mason Twists. Single Unders

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