Happy New Year’s!!
One 10 am class tomorrow—
“Cindy”
AMRAP 20 minutes
5 pull ups
10 push ups
15 air squats

AMRAP 15 minutes
60 double unders
30 wall balls 20/14
15 deadlifts 185/135

Then
4 rounds:
7 deadlifts
15 ghds

Increase weight each round
Not for time—steady pace

“Dirty 30”
30 box jumps 24/20
30 jumping pull ups
30 kettlebell swings 35/26
30 walking lunges
30 knees to elbows
30 push press 45/35
30 back extension
30 wall balls 20/14
30 burpees
30 double unders

1)
Push ups
2 rounds
AMRAP 1:00
Rest 1 minute
AMRAP 1:00
Rest 2 minutes between rounds

2)
Squat cleans—3 position (high hang, knee, floor)
1 set at 65%
1 set at 70%
3 sets at 75%

3)
3 rounds
15 chest to bar pull ups
12 bar over  bar facing burpees
9 squat cleans 135/95

21-15-9
Wall balls 20/14
Sumo deadlift high pull 75/55
Box jumps 24/20
Push press 75/55
Calorie row

If you’re feel like you have some extra “holiday” to work off, start with 27 of each:)

DT
5 rounds
12 deadlifts
9 hang power cleans
6 push jerks
@ 155/105

Then

Rowing
On the minute X12 (3 rounds)
Minute 1=18/12 calories
Minute 2= 15/9 calories
Minute 3= 12/6 calories
Minute 4= rest

1)
EMOM X 5
Touch and go clean and jerks

2)
AMRAP 15
15 power snatches 75/55
30 double unders
15 wall balls 20/14
30 double unders

3)
Midline:
50 abmat sit ups
20 back extensions
2 rounds

Remember we are only open at 8 am Thursday!!

Due to school concert and family events, we will be closed tomorrow!!

1)
On the minute for 12 minutes
Odd=18/15 calorie row
Even= max handstand push ups in :40 seconds

2)
Pause front squat
Build to a heavy single

3)
AMRAP 5 minutes
21-15-9
Kettlebell swings 53/35
Front squats 135/95
Double unders

Rest 5 minutes

AMRAP
21-15-9
Kettlebell swings 53/35
Front squats 115/75
Double unders

The schedule will be modified a bit this week—tomorrow’s classes will be regular times—check in though as there will be some adjustments due to school and family events:)

1)
Every two minutes perform:
1 power snatch
1 overhead squat
1 hang squat snatch

For 5 sets.  This is not for weight, it is to practice the movement.  Keep it light.

2)
2 sets of 10 overhead squats
50-60% of 1 RM

3)
20 minute AMRAP
27/21 calorie row
21 chest to bar pullups
15 burpee box jumps 24/20
9 clean and jerks 135/95

1)

On the minute X 10

1 squat clean thruster

2)

AMRAP 8 minutes

3 thrusters 95/65

3 toes to bar

6 thrusters 95/65

6 toes to bar

9 thrusters 95/65

9 toes to bar

Etc....

3)

On the minute X 16 (4 rounds)

Minute 1= 18/15

Minute 2= 15/12

Minute 3= 12/9

Minute 4= Rest

1)
Push jerk
5X5 @ 65%

2)
10 front squats 135/95
15 hspu
50 double unders
5 rounds

3)
Tabata plank

1)
On the minute X 5 rounds
5 touch and go power clean and jerks

2)
5 rounds

Every 4:00

25 air squats
20/15 calorie row
7 clean and jerks 135/95

1)
Handstand push ups
18, rest 1 minutes
16, rest 45 seconds
14, rest 30 seconds
12, rest 15 seconds
12

2)
20 power cleans 115/75
20 barbell facing burpees
20 front squats 115/75
20 barbell facing burpees
20 squat cleans 115/75

3)
Midline:
10 glute ham raises
20 ghd sit ups
10 hip and back extensions
20 empty bar good mornings

27 bar facing burpees
27 snatches 75/55
21 bar facing burpees
21 snatches 95/65
15 bar facing burpees
15 snatches 115/75
9 bar facing burpees
9 snatches 135/95
6 bar facing burpees
6 snatches 155/105

1 round

Extra work:

50 calorie row for time

1)
3 rounds for time
10 front squats (135/95)
20 chest to bar pull ups
50 double unders

2)
5 rounds
Every 2 minutes for 5 rounds
Row 20/15 calories
Max handstand push-ups in remaining time
(Sub box hspu or regular push ups)
For reps

3)
4 sets of 15:
Unbroken deadlifts (225/155)
Rest as little as possible between sets, compare to last week’s 3x20

12 min AMRAP

25 pull ups
50 calorie row
100 overhead squats 45/35
50 box jumps 24/20
25 pull ups

1)
5 rounds, every 90 seconds:
0:00=Power clean
0:20=Hang squat clean
0:40=Squat clean
Change weights, rest
Round 1=60%
Round 2=70%
Round 3=75%
Round 4=80%
Round 5=85%

2)
20 hang power cleans 95/65
20 squat cleans 95/65
20 push presses 95/65
3 rounds

1)
Handstand push ups
17 hspu
Rest 1 min
15 hspu
Rest 45 sec
13 hspu
Rest 30
11 hspu
Rest 15
9 hspu

Sub handstand holds (one to one with rest time) or regular push ups

2)
8 rounds, every three minutes:
20/15 calorie row
15 burpees

Score is slowest round

3)
Midline:
2:00 L-sit hold
2:00 Plank hold
2:00 GHD hold
Not for time:)

I’m in a bit of a time crunch, so I will be starting right at 5:15.  See you tomorrow!!

1)
Pausing snatch
2X2 @ 70%
2X2 @ 75%
2X2 @ 80%
Pause one second at knee level

2)
Back squat
EMOM-5
5 @ 75%

3)
AMRAP—20 minutes
30 dumbbell or kettlebell snatches (alternating)
30 box jumps 24/20
30 calorie row
30 toes to bar

**heads up that Wednesday night we will not be open.  Thanks!!