HAPPY NEW YEAR!!!

Monday 12/30

21-15-9-15-21
Cal Row
HSPU
Lateral burped of the Rower

BARBELL CLUB
Back Squat : 6x5 at 1% 1RM
Bench Press : 6x5 at 1% 1RM
Plank : Max Hold

METCON MANIA
For time: 
50 Kettlebell Swings 
50 Box Step-ups 
500 Runs 
40 Kettlebell Swings 
40 Box Step-ups 
400 Runs 
30 Kettlebell Swings 
30 Box Step-ups 
300 Runs 
20 Kettlebell Swings 
20 Box Step-ups 
200 Runs 
10 Kettlebell Swings 
10 Box Step-ups 
100 Runs

Tuesday 12/31

*MODIFIED CLASS SCHEDULE: 5AM, 6AM, 7AM, 8AM, 9:15AM & 12PM GYM CLOSES AT 3PM

2 RFT
 10 Deadlifts (225/155)
 10 Ring Muscle-ups
 30 Front Squats (135/95)

BARBELL CLUB
3 Position Clean : 6x2 at 1% 1RM
5 rounds for quality of: 8 Dips 6 Pull-ups
Back Extensions 3x12

METCON MANIA
For time: 
Ski Erg, 600 m 
40 Double Dumbbell Snatches 
40 Sit-ups 
20 Double Dumbbell Snatches 
20 Sit-ups 
Ski Erg, 800 m

Wednesday 1/1

*MODIFIED CLASS SCHEDULE: REGULARLY SCHEDULED CLASSES BEGIN AT 8AM (MASTERS) – HAPPY NEW YEAR!

20min AMRAP w/ Partner
 75' DB Front Rack Lunge (50/35)
 75' DB Farmer Carry (50/35)
 25 DB Box Step Overs (20")
 *while Partner A works on Lunge/Carry Partner B performs a 300m Wall Ball Run (20/14) then picks up where Partner A is at

BARBELL CLUB
Deadlift 6x5 at 1% 1RM
Shoulder Press : 1 Rep Max
Banded Lat Pull Downs : 3x10

METCON MANIA
5 rounds for time of: 
Run, 400 m 
21 Weighted Sit-ups 
15 Dumbbell Deadlifts

Thursday 1/2

"Tabata Something Else"
 Tabata Pull-Ups
 Tabata Push-Ups
 Tabata Sit-Ups
 Tabata Air Squats
 *perform on 16min running clock

BARBELL CLUB
3 Position Snatch 6x5 at 1% 1RM
5 rounds for quality of: 
10 Bicep Curls 
10 Lu Raises 
10 Bent Over Barbell Rows

METCON MANIA
Complete as many rounds as possible in 20 mins of: 
Row, 1000 m 
20 Burpee Step Ups 
30 Assault Bike Calories 
40 Single Leg V-ups 
50 Box Jump

Friday 1/3

A) EVERY 2:00 FOR 10 SETS
 Squat Clean
 *Build each set
 
 B) "Death By"
 Power Cleans @ 60% of today's heaviest lift
 *10:00 cap

METCON MANIA
3 rounds for time of: 
10 Dumbbell Renegade Rows 
Run, 200 m 
20 Ring Rows 
Run, 200 m

Saturday 1/4

3 RFT
 450/400m Row
 21 Front Squats (95/65)
 15 Push Press (95/65)
 9 Toes 2 Bar

Sunday 1/5

BARBELL CLUB
As many reps as possible in 30 mins of: Skill Day: Snatch / Power Snatch, pick load
As many reps as possible in 30 mins of: Clean & Jerk Skill, pick load