PAY JANUARY DUES

Squat Challenge Fridays are Back Squat

Fitness and Performance

20 min AMRAP
5-Pullups
10-KB Swings 53/35
30-Double Unders

PAY JANUARY DUES

Fitness and Performance

1. Push Press
Build to heavy single

2. 4 Rounds for Time
400m Run
50-Air Squats
rx+ BACK squat with 45/35 bar but needs to still be pretty much unbroken

Squat Challenge Squat of the day is the Front Squat so the reps done in the warm up cant count towards your daily total

Pay January Dues!

Fitness and performance

1. Clean Grip Deadlift
4×4@75%1rm

2. 15 min AMRAP
100m Run
15-ABMAT Sit ups
10-Burpees

It’s a brand new year. Let’s make it the fittest year of our lives so far!

Bring January Dues!

Remember only 9a.m. WOD with all regular classes resuming on Wednesday

Fitness and Performance

3 person team
Split as needed
200-Cal Bike
200-Wallballs 30/20
150-Toes to Bar
150-Double Unders
100-Pushups
100-Cal Ski Erg

RX + will be 250/250/200/200/150/150

PAY JANUARY DUES!

Fitness

A. DEATH BY E2MOM
8-Burpee BJO
8-Kb Swings
8-Thrusters

MUST COMPLETE minimum of 5 ROUNDS

B. 3 rounds not for time
10 good mornings
20 glute bridges
30 ghd or ab mat sit ups

Performance

1.  DEATH BY E2MOM
8-Burpee BJO
8-Hang Power Snatch 75/55
8-Thrusters 75/55

MUST complete a MINIMUM  OF 5 ROUNDS even if unable to maintain a round every 2 min.

B. 3 rounds not for time
10 good mornings
20 glute bridges
30 ghd or ab mat sit ups

Fitness Performance

1. 10 min E2MOM
1 DL+1 HANG CLEAN+ 1 C&J

add weight as needed

2.”ACID BATH”
500m Ski Erg
500m Row
1 mile Assault bike
must be sub 7/8 min to be RX
RX+ is sub 6/7 min

Fitness and Performance

30 min EMOM
A. Down and Back x2 Farmer Carry AHAP
B. 3-Box Jumps AHAP
C. 5-Split Stance Shouler Press AHAP
D. 40 sec Max Toes to Bar
E. Duck Walk 1 way Down while holding KB in front like a Goblet Squat AHAP

(AHAP=A Heavy As Possible or As High As Possible. Dont just settle for 20″ or 24″ or 30″ push your comfort zone for 3 reps.)

Brute Christmas party tonight at the gym at 7pm Remember your secret Santa gift for those participating!

Fitness and Performance

1. For Time:
21-15-9-6-3
Bench Press 135/85
Cal Row

2. 6 rounds
100′ Right Arm OH KB Walk
100’Left Arm OH KB Walk
8-Right Arm Right Leg KB Deadlift
8-Left Arm Left Leg KB Deadlift

Fitness and Performance

2 Person Team
Chipper(40 min Cap)
20-Bar Muscle Ups
100-Wallballs 20/14
200-Double Unders
50-Hang Power Cleans 135/95
50-Shoulder to Overhead 135/95
100-Pullups
80-Bike Cals
(split all work as needed but ideally equally)

Fitness scales:

Bar mu=Chest to bar

Wallballs=reduce weight on wallballs or just air squats

Double Unders=penguins

HPC=Russisn KB Swing

S2O=reduce weight on movement of choice

Pullups=banded or ring rows

bike cals=bike cals

Fitness and Performance

1. Clean Grip Deadlift
Deficit(45lb plate)

5@25-35%

5@40-50%

3@60-65%

working sets:
4×3@70 1RM

2. 5 rounds
10-Pushups
10-cal Ski Erg
20-Abmat Situps

(10 min cap)