Monday – December 31

TODAY’S SCHEDULE: 5-6-7 ….9:30…11-12-1. No night classes. EMOM 10 7 KB Swings 7 Pull Ups OR 5 Chest to Bar Pull Ups OR 3 Bar Muscle Ups *Each set must be done in under 50 seconds. If not, take the next minute off. 5 Minute Rest EMOM 10 3 Hang Squat...

Saturday – December 29

In Teams of 2 ( 1 working / 1 resting) 8 Minutes 150 Double Unders 60 Wall Balls Max Burpees 2 Minutes Rest 8 Minutes 150 Double Unders 50 Hang Power Snatch (95/65) Max Toes to Bar 2 Minutes Rest 8 Minutes 150 Double Unders 50/42 Cal Row Max Muscle Ups (Scale = Pull...

Friday – December 30

3 Rounds 6 Strict Press (115/75) 9 KB Swings (53/35) 18 Weighted Step Ups (53/35) – choose height right in to 3 Rounds 6 Push Press (135/85) 9 KB Swings 18 Weighted Set Ups right in to 3 Rounds 6 Push Jerks (155/95) 9 KB Swings 18 Weighted Step Ups *27 Minute...

Thursday – December 27

Part 1: 4 Sets 250/200 M Row Rest 3 Minutes Part 2: 30 DB Snatch 90 Double Unders 20 DB Snatch 60 Double Unders 10 DB Snatch 30 Double Unders *10 Minute Cap _______________________________________________ After a couple long, high volume workouts we revert back to a...