December 2023

Special class8 am I go you go…20 rounds 2 people 4 exercises 3 bar facing burpees3 power cleans3 front squats3 push jerks Partner 2 rests while partner one completes all four exercises for one round. Each partner will complete 10 rounds

8-9 am 3 rounds5 minute AMRAP1 minute rest Choice of running, rowing or AB

6:30-9 am Snatch balance 1-1-1-1-1-1-1 repsSquat snatch 1-1-1-1-1-1-1 Scale: work on mechanics with pvc or a light load

6:30-9 am 3 rounds for time of:15 overhead squats10 L pull-up, knees bent15 split jerks15 knees-to-elbows15 hang cleans15 weighted hip extensions Hold a plate or dumbbell to chest for back extensions. ♀ 65-lb barbell, 15-lb plate for back extensions♂ 95-lb barbell, 25-lb plate for back extensions Scale:3 rounds for time of:10 overhead squats10 jumping pull-ups10

6:30-9 am A choice! 12 days today or a prep for tomorrow!Saturday will be those same only a recovery instead. For Time, adding one movement per round:1 Sumo Deadlift High-Pull (75/55 lb)2 Thrusters (75/55 lb)3 Push Presses (75/55 lb)4 Power Cleans (75/55 lb)5 Power Snatches (75/55 lb)6 Kettlebell Swings (53/35 lb)7 Pull-Ups8 Knees-to-Elbows9 Box Jumps

6:30-9 am For max reps:Tabata bike/row caloriesRest 1 minuteTabata squatsRest 1 minuteTabata bike/row calories The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

6:30-9 am Complete as much as possible in 15 minutes of:Row 500 metersMax set push-ups Scale: elevated pushups

8-9 am 4 rounds of:1 minute of kettlebell swings1 minute of sit-ups1 minute of lunges ♀ 35-lb KB ♂ 53-lb KB Scale: weight

6:30-9 am Back squat3-3-3-3-3

6:30-8 am ‘The Man’He’s a myth, a legend, an inspiration really, to so many…He’s also our oldest member. 8 minute AMRAP12 pull-ups12 burpees Rest 1 minute 7 minute AMRAP19 sit-ups36 squats