Back Squats
 – 5×3

*Up to 90%, build throughout

4 Rounds for Time:
15 Thrusters (75/55)
10 Pullups
20 Alternating Dumbbell Snatch (30/20)

15 Minute AMRAP
15 Handstand Push-ups
500 Meter Row
10 Burpee Box Jumps



Dessert
1 Mile Run

Deadlift
5×5
*All at 75% of 1 Rep Max

3 Rounds for Time:

200 Meter Dumbbell Farmer Carry (40/30)
50 Double Unders
20 Wall Balls (20/14)

Endurance WOD (7:45am)
30 Minute AMRAP:
800 Meter Row
20 Air Squats
20 Hang Power Cleans (95/65)
20 Box Jumps
20 Mountain Climbers
20 Pull Ups

Holiday WOD
It’s a surprise! Bring your friends and family. Get a good workout in, then hang out with our community afterward.
Snacks, games, and a Christmas movie will be provided.

Snatch Complex
8 Minute EMOM
1 Snatch pull, 1 Hang Power Snatch, 1 Squat Snatch

10 Minute AMRAP
200 Meter Run
20 Burpees
20 Toes To Bar

4 Rounds for Time

30 Slam Balls (30/20)
15 Back Squats (95/65)
15 Push Ups


Dessert:
Max Plank Hold

15 Minutes of Ring Muscle Up Practice

Chipper For Time:

1000 Meter Row
50 Wall Balls (20/14)
50 Kettlebell Swings (50/35)
50 Walking Lunge Steps
1000 Meter Row

Split Jerk
5-3-3-2-2-1
*From Rack, Build Throughout

Tabata Madness
Full Tabata of Each Movement
Tabata = 8 Rounds – 20 seconds of work, 10 Seconds of Rest




Tabata Double Unders 

*Rest 2 Minutes
Tabata Deadlift (185/105)

*Rest 2 Minutes
Tabata Sit Ups








Front Squat
5×3
*Up to 85% of 1 Rep Max

16 Minute AMRAP

400 Meter Run
15 Pull-ups
15 Box Jumps
15 Push Press (75/55)

Endurance WOD (7:45am)

Partner WOD
3 Rounds for Time:
1000 Meter Row (500 each partner)
30 Push Press (45/25)
30 Toes-to-bar
30 Slam Balls (30/20)
*1 partner working at a time



Community WOD (10:00am)
Partner WOD
3 Rounds for Time:
800 Meter Row (400 each partner)
20 Push Press (45/25)
20 Toes-to-bar
20 Slam Balls (30/20)
*1 partner working at a time”