Friday Jan 10th

Teams of 2

2 ROUNDS
Run 800m each
While partner 1 is running P2 will accumulate
Max calories on bike
Run 400m each
P2 accumulate max plank hold
Run 200m each
P2 accumulate max double Unders

Note:
There will be a shorter option for ladies that need to use locker room
Before it closes at 7:30 am

Thursday Jan 9th

Thruster
Build to Heavy set of 3

Chutes and Ladders
5 RFT
15 Pull Ups
15 Thrusters 95/65

Wednesday Jan 8th

“Battleship”
Teams of 2
AMRAP 25
50 Burpee Box Jump Over
50 Alt DB Snatch
50 DB box step ups
100 Double Unders

Tuesday Jan 7th

 Backsquat
3x15
Rest 1:00

“Risk”
Teams of 2
12 Rounds
Alternate Full Rounds
15/12 Cals
5 Squat Cleans 115/75

Monday Jan 6th

“JENGA”

2 sets
3 Rds
20 V-Ups or GHD
15 Push Ups
20 Toes To Bar
15 Push Ups

Rest 3 Minutes between Sets

Friday January 3

Snatch 15x5
5x3 on 1:00 @ 65%
5x3 on 1:00 @ 70%
5x3 on 1:00 @ 75%"

Thursday January 2nd

Front Squat
3x15
50%

“Chutes and Ladders”
For Time:
 100 Double-unders
 Then,
 5 Rounds:
 10 DB Clean and Jerk
 10 DB Lunges
 10 Handstand push-ups
 Then,
 100 Double-unders