Strength

Back Squat build to a heavy set of 3

Conditioning

“Airplane Mode”

Amrap 20

1000 meter row,
50 Wallballs (20/14)

Pausing Power Clean
Heavy Set of 2

*2 Second Pause at Knee & In Catch

“Zoolander”
AMRAP 20
30 Double Unders
10 Power Cleans (155/105)
30 Double Unders
10 Lateral Barbell Burpees

45 singles if you don’t have double unders

For time:
“Grim Reaper”
21-15-9:
Overhead Squats (95/65)
Toes to Bar

Immediately into

15-12-9
Thrusters (95/65)
Chest to Bar Pull-ups

“Fight or Flight”
AMRAP 30
20 Wallballs (20/14)
20 Hang Power Snatches (95/65)
20 Box Jumps (24/20)
20 Front Squats (95/65)
20/15 Calorie Row

Shoulder to Build to a Moderate Set from the floor

“Aleve”
For Time:
Buy-In: 800 meter run

21-15-9
Shoulder to Overhead (135/95)
Pull-ups

Cash-Out: 800 meter run

We are closed NYE and New Years Day. Do this one at home.

“Home Alone 2”
5 Rounds:
20 Air Squats
20 Burpees
20 Reverse Lunges
20 Sit-ups

At Home Workout

New Years Eve closed

New Year’s Day Closed

“8 Days of Hanukkah”

8 Rounds of 8 Reps of:

Hang Power Clean 95/65

Push Press 95/65

Hollow rock

Burpee

Toe to bar

Hand release Push ups

Box Jumps 24/20

Sit-ups

post time completed