TODAY’S HOURS
8AM AND 9:30AM CLASSES

TEAMS OF 2 COMPLETE AND SPLIT ANYWAY YOU CHOOSE

60-50-40-30-20-10  REPS OF:

CLEAN @165/105
BENCH PRESS @185/115
DEADLIFT @225/165

HOLIDAY HOURS:

CHRISTMAS EVE HOURS: 8 AND 9:30 AM CLASSES

CHRISTMAS DAY WILL BE ONE CLASS @ 10 AM

WORKOUT:

EVERY 4 MINUTES COMPLETE:

ROW 300/250 METERS
30 WALL BALL
10 TOES TO BAR
7 ROUNDS TOTAL

LIFT:

BENCH PRESS
7 X 4
4 REPS EVERY 60 SECONDS

WORKOUT:

ROW 1,000 METERS
50 BURPEE OVER ROWER
ROW 1,000 METERS

LIFT:

100 KB SNATCH
FOR TIME
COMPLETE 100 SNATCHES ALTERNATING ARMS WHEN YOU CHOOSE
WITHIN 5 MINUTES
THIS IS AN ACTUAL TEST WITH THE RUSSIAN KGB, YOU NEED TO FINISH THE 100 REPS WITHIN 5 MINUTES OR YOU LOSE YOUR RIGHT TO LIVE.

WORKOUT:

21-15-9-6-3
DEADLIFT @225/155
HANDSTAND PUSH UPS
SUB FOR HSPU =
1.  SHOULDER TAPS SAME REPS
2.  HSPU OFF THE INCLINE BOX
3.  PIKE PRESS
4.  STRICT SHOULDER PRESS (EXAMPLE OF THE WEIGHT FOR PRESS WOULD BE,  95-115-135-155-185)

WORKOUT:

EVERY 3 MINUTES
FOR 10 ROUNDS TOTAL
25 DOUBLE UNDERS
10 BOX JUMPS @30/24
5 BACK SQUAT @315/225   (I REALIZE THE RX IS AGGRESSIVE, IF YOU CANNOT DO THE RX THEN DO A WEIGHT THAT IS PRETTY ROUGH TO GET THE 5 REPS OR ELSE THE WOD WILL BE NOT TO BAD)

LIFT:

DEADLIFT
7 X 4 @70%
4 REPS EVERY 90 SECONDS

WORKOUT:

3 RDS
30  GOBLET SQUAT @55/26
7     MUSCLE UP
10   POWER SNATCH @135/95

LIFT:

HIP THRUST
6 X 6
6 REPS EVERY 90 SECONDS
THEN…
FRONT SQUAT
6 X 6
6 REPS EVERY 90 SECONDS

WORKOUT:

3 ROUNDS
15 HANG POWER CLEAN @155/105
15 BURPEES

LIFT:

BENCH PRESS
7 X 3
3 REPS EVERY MINUTE FOR 10 MINUTES

30 REPS OF THE SAME WEIGHT PLEASE.

WORKOUT:

10 MIN AMRAP
10 WALL BALL @20/14
8   KB SWING @70/53
GO RIGHT INTO…

400 METER RUN
AND 40 BURPEE FOR TIME

PLEASE EVERYONE BE CAREFUL TOMORROW AT THE PARTY, THE OWNER IS WORRIED THAT SHIT’S GONNA GO SIDEWAYS.
I TOLD HIM WE’RE VERY RESPONSIBLE ADULTS AND THERE’S NO POOL AND I CAN’T DRINK, MOVE OR LIFT ANYONE
SO WE’RE SAFE, AND SETH LOST A LOT OF WEIGHT SO EVEN THE BARS ARE SAFE FROM HIM DANCING ON THEM.
IT’S YOU YOUNG PEOPLE I THINK HE’S TALKING ABOUT ANYWAY.  YOU KNOW HOW YOU GET WHEN YOU DRINK, SILLY, PURE SILLINESS.
DON’T BREAK THE COFFEE MACHINE OR YOU’LL PUT HIM OUT OF BUSINESS.

LIFT:

GLUTE RAISES
5 X 8
8 REPS EVERY 90 SECONDS
TRY TO GO HEAVY, MOST OF US HAVE STRONG ASSES, USE THEM!

WORKOUT:

30-20-10
CALORIES (CHOOSE A PIECE OF EQUIPMENT)
PUSH UP
TUCK INVERTED ROW
HSPU
RING DIPS
L-PULL UPS
PISTOLS
SINGLE LEG GLUTE BRIDGE
TOES 2 BAR

MODIFY EVERY MOVEMENT SO YOU CAN KEEP MOVING THROUGH THE WORKOUT.
DON’T DO THE RX IS YOU CAN’T COMPLETE IT, IT IS DIFFICULT EVEN WHEN MODIFIED SO DON’T BE ASHAMED IF YOU DO.
YOU SHOULD BE MORE ASHAMED IF YOU DON’T HAVE YOUR DOUBLE UNDERS YET.

SOME OF YOU HAVE EXPERIENCED COMPLETING THE WORKOUTS WITH LIGHT WEIGHT AND MODIFICATIONS THAT WILL ALLOW YOU TO BARREL THROUGH THE WODS SUPER FAST WITHOUT STOPPING THROUGH THE WHOLE WORKOUT.
THIS IS ACTUALLY THE WAY YOU ARE SUPPOSED TO BE PERFORMING THE WODS.
YOU ARE SUPPOSED TO CHOOSE WEIGHTS AND MODS THAT ALLOW YOU TO MOVE THROUGH THE WORKOUTS WITH NOT MUCH REST AT ALL.
SOME OF YOU HAVE DONE THIS ALREADY AND SAID IT WAS INCREDIBLE.  YOU WERE SO EXHAUSTED, MUCH MORE SO THAN IF YOU USE HEAVY WEIGHTS AND HAVE TO KEEP STOPPING.
I KNOW IT’S HARD TO DO WHEN THE WEIGHT ON THE BOARD IS SO MUCH HIGHER BUT THIS IS HOW YOU KEEP THE INTENSITY OF THE WORKOUT HIGHER, BY RUNNING THROUGH IT AND NOT GIVING YOUR BODY A REST.
THIS MEANS LOWERING THE WEIGHT, USING A BAND FOR PULL UPS, AND MODIFYING AND MOVEMENT SO YOU CAN KEEP MOVING.
TRY IT!

THE GYM WILL BE CLOSED FRIDAY NIGHT FOR THE PARTY, THERE WILL JUST BE MORNING CLASSES

LIFT:

SHOULDER PRESS
5 X 5
EVERY 90 SECONDS

WORKOUT:

TEAMS OF  2

20 MIN AMRAP
PARTNER 1 :
400m RUN
PARTNER 2:
AMRAP
6 POWER SNATCH  (135/95)
12 OVHS (135/95)
18 T2B