Friday 12/30/16

“Double Thrust” For time: 10 Thrusters, 135/95 50 Double Unders 8 Thrusters, 135/95 40 Double Unders 6 Thrusters, 135/95 30 Double Unders 4 Thrusters, 135/95 20 Double Unders 2 Thrusters, 135/95 10 Double Unders

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Thursday 12/29/16

“Jedi Trials” Every 4 min for 16 mins 350m row 15 Burpees Score is slowest round, record all rounds.

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Wednesday 12/28/16

20 min to Establish 1RM Snatch + Hang Snatch then “Amanda” 9-7-5 reps, for time of: Muscle-up Squat Snatch, 135/95

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Tuesday 12/27/16

No 9am class today. Sorry for the inconvenience. 15 minute AMRAP of: 9 Deadlifts 155/100 12 Push-ups 15 Box jumps 24/20

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Friday 12/23/16

Reverse Grip Bench 5 x 5 -then- “EMOM Goes to College” EMOM for 12 Minutes 7 KB Swings 2/1.5 7 Burpee

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Thursday 12/22/16

“Power Up” 20 min Amrap 1 Power Clean 205/145 1 Muscle Up 2 Power Clean 205/145 2 Muscle Up 3 Power Clean 205/145 3 Muscle Up 4… etc

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Wednesday 12/21/16

“Rocky” 4 rounds, 1 min per station, of: Row (calories) Jumping Air Squats to a 6” target Shuttle Run Rest

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Tuesday 12/20/16

Yates Row 5-5-5-5-5 -then- “Lieutenant Dan” 3 rounds for time: 10 Deadlifts 275/185 50 Double Unders

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