Month: December 2020

Start the year off right!
10:00 class today!

BENCHMARK WORKOUT
“THE 2021 EXPERIENCE”
AMRAP x 20 MINUTES*
21 Box Step-Ups (24/20)
21 Push Press (115/75)
*Every 3:00 including 3,2,1
go…perform 21 Sit-Ups

BENCHMARK WORKOUT
“BALL DROP”
AMRAP x 8 MINUTES
20/15 Cal Bike
21 WB Front Squats (20/14)
-Rest 1:00-
AMRAP x 3 MINUTES
Max Bottom of the Active Squat Hold w/ WB*
*Everytime you break 5 Push-Ups
-Rest 1:00-
AMRAP x 8 MINUTES
20/15 Cal Bike
21 WB Front Squats (20/14)

SKILL WORK, GOAT WORK!
5:00 to determine what aspect of
gymnastic pushing you’d like to
work on (plank, push-up, dip,
handstand, etc)
then,
EMOM x 10 MINUTES
MIN 1 – :40 EZ Run, Bike or Row (Increasing effort slowly each round) / :20 Nasal Breathing
MIN 2 – :40 Goat Work for Gymnastic Push

WORKOUT
FOR TIME
Buy-in, 400m Run
5 ROUNDS
15 DB Hang Power Clean (50/35)
50 Double Unders
Cash-out,  400m Run

STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Mod-Heavy Complex of:
1 Squat Snatch
+
1 Hang Squat Snatch
+
2 Overhead Squat

WORKOUT
3 SETS
ON A 5:00 RUNNING CLOCK…
500m Row
10 Squat Snatches (155/105)
Max Rope Climbs in Time Remaining
-Rest 2:00 b/t Sets-

Closed

Happy Holidays!

BENCHMARK WORKOUT
“KETTLEBELL ROCK”
4 ROUNDS FOR TIME
12 Handstand Push-Ups
18 Pull-Ups
24 KB Goblet Squats (53/35)

SKILL
On 10:00 clock
Practice bar movements (TTB, Pull-Ups, BMU)
Between sets perform 3 box jump overs experimenting with different techniques

WORKOUT
FOR TIME
10-20-30-40-50
Box Jump Overs (24/20)
Sit-Ups

STRENGTH
ON A 15:00 RUNNING CLOCK…
4×3
Hang Power Snatch*
*Moderate-Heavy for all Sets

WORKOUT
AMRAP x 15 MINUTES
12/10 Cal Bike
9 Burpees Over the Bar
3 Hang Power Snatch (135/95)*
*Power Snatch reps increase by 3
every round. 3, 6, 9, etc…