Programming 12/30 – 1/3

Schedule:
Monday 12/30: 12p & 5:30pm Class Only
Tuesday 12/31: 12p Class Only
Wednesday 1/1: Closed
Thursday 1/2: Normal Hours
Friday 1/3: Normal Hours

Monday
A.
Snatch
5×3 Building Heavy

B.
5RFT
10 Power Snatch (95/65)
10 OH Walking Lunges (Snatch Grip)
30 Double Unders
20 Ab-mat Situps

Masters
A.
Same

B.
5RFT
10 Power Snatch (65/45)
10 OH Walking Lunges (Snatch Grip)
60 Single Unders
20 Ab-mat Situps

Tuesday
A.
Find your max push-up set
*Unbroken
*Can rest at the top, not the bottom

B.
E6MOM 24
800m Run
15 Wallballs

Masters
A.
Same

B.
E6MOM 24
600m Run
15 Wallballs

Wednesday
Closed

Thursday
A.
Front Squat
5×4 Building Heavy

B.
AMRAP 14
400m Run
20 KB Swings (53/35)
15 Burpees

Masters
A.
Same

B.
AMRAP 14
400m Run
20 KB Swings (35/26)
15 Burpees

Friday
A.
Power Clean
4×4 Building Heavy

B.
21-15-9
Deadlifts (95/65)
Power Cleans
Push Press

Masters
A.
Same

B.
21-15-9
Deadlifts (65/45)
Power Cleans
Push Press

Programming 12/23 – 12/27

Schedule:
Monday 12/23: 5pm Class Only
Tuesday 12/24: Closed
Wednesday 12/25: Closed
Thursday 12/26: Normal Hours
Friday 12/27: Normal Hours

Monday
For Time
1 Sumo Deadlift High-Pull (75/55 lb)
2 Thrusters (75/55 lb)
3 Push Presses (75/55 lb)
4 Power Cleans (75/55 lb)
5 Power Snatches (75/55 lb)
6 Kettlebell Swings (53/35 lb)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Double-Unders
11 Burpees
12 Overhead Walking Lunges (45/25 lb Plate)

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.

Score is the total amount of time it takes to complete the full 364 repetitions.

Tuesday
Closed

Wednesday
Closed

Thursday,
A.
Back Squat
5×4 Building Heavy

B.
AMRAP 15
15 Wallballs
10 Push-ups
10 Power Cleans (95/65)
400m Run

Masters
A.
Same

B.
AMRAP 15
15 Wallballs
10 Push-ups
10 Power Cleans (65/45)
400m Run

Friday
A.
Push Press
5×4 Building Heavy

B.
21-15-9
Stand-ups
Box Jumps
T2B

Masters
A.
Same

B.
21-15-9
Stand-ups
Box Jumps
K2E

Thursday 12/19

A.
Double KB Front Squats
5×7 (53/35s)

B.
FOR TIME
100 KB Swings (53/35)
100 Single Arm OH KB Walking Lunge
100 Goblet Squats
*Split the reps up however you’d like
**Setting down the KB = 3 Burpee penalty to be completed after the workout

Masters
A.
Same

B.
FOR TIME
80 KB Swings (35/26)
80 Single Arm OH KB Walking Lunge
80 Goblet Squats
*Split the reps up however you’d like
**Setting down the KB = 3 Burpee penalty to be completed after the workout