FRIDAY (23 DEC 16)

Locations
-62' Room



Assault Bike Intervals:

4 Min Max Effort for Cal:

4 Min REST

Then bike the Calories you did in the first round FOR TIME:

4 Min REST

Then bike the Calories you did in the first round FOR TIME:

4 Min REST

Then bike the Calories you did in the first round FOR TIME:

*It is likely to take you longer to bike you total in the second then the 4 Min you did in the 1st Round.  Try to keep you time consistent from what is was in the 2nd round during the 3rd and 4th rounds.

THURSDAY (22 DEC 16)

Locations
-Power Lifting Room (Basement)...you can drop weight down there.
OR
-3rd Floor Weight Room



OPEN WOD 12.2

10 Min to complete:

30 x Reps Snatch (75/45)
30 x Reps Snatch (135/75)
30 x Reps Snatch (165/100)
As Many as possible in remaining time (210/120)

WEDNESDAY (21 DEC 16)

Locations
-62 Cardio Room


17 MIN AMRAP

10 x Handstand Push-ups
20 x Calories on the Assault Bike
30 x Kettle bell Swing (2 Pood / 1.5 Pood)


10 Min Break.

5 Min Max Burpees over the bar.  In Lifters if you wear them in WODs.

TUESDAY (20 DEC 16)

Locations
-3rd Floor Weight Room


WOD

11 Min AMRAP

12 x Toes 2 Bar
40 x Double Unders
12 x Power Snatch (75/55)

As soon as the 11min stop you have 7 minuets to establish a 3RM Front Squat....but the bar starts from the floor.  If you squat clean the bar you can count that as your 1st rep.

MONDAY (19 DEC 16)

Locations
-3rd Floor Weight


STRENGTH
Snatch:

5 Rounds
1 x Power Snatch from Floor
1 x Power Snatch from above Knee
1 x Squat Snatch from Floor
1 x Squat Snatch from above Knee

*Try to complete each round in under 90 seconds, then take 3-4 minutes between rounds.



WOD

7 Min AMRAP

9 x Burpees over bar
7 x Deadlift 135/95
5 x Power Clean
3 x Push Jerk