Week of December 31 – January 6

Monday & Tuesday

Happy New Year! – No Classes

Here is a great way to start off 2019!

“Home Alone”
50-40-30-20-10 reps For Time:
Jumping Lunges
*After every set, perform a 1:00 hollow hold.*

Wednesday

“Air Walker”
AMRAP 20
25/18 Calorie Row/Bike
50 Double Unders
3 Rounds of “The Chief”
*”The Chief” = 3 Power Cleans (135/95) + 6 Push-Ups + 9 Air Squats*

Thursday

Strength
Push Press
In 12min, build to a heavy set of 10

“Clothesline”
AMRAP 12:
2 Push Presses (115/80)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses (115/80)
4 Toes to Bar
4 Box Jump Overs (24/20)
6 Push Presses (115/80)
6 Toes to Bar
6 Box Jump Overs (24/20)

Up by 2’s Until Finish

Friday

“Bee’s Knees”
5 Rounds: (25min cutoff)
1 Minute Wallballs (20/14)
1 Minute Kettlebell Swings (53/35)
1 Minute Calorie Bike/Row
1 Minute Rest

Saturday

“Lucky 7s”
In Teams of 3
AMRAP 7
21 Power Snatches (95/65)
15 Burpees
9 Shuttle Sprints
–rest 3:00–

AMRAP 7
15 Power Snatches (115/80)
9 Burpees
21 Shuttle Sprints
–rest 3:00–

AMRAP 7
9 Power Snatches (135/95)
21 Burpees
15 Shuttle Sprints

Sunday

“Stomping Grounds”
On the 3:00 x 6 Rounds:
12/9 Calorie Assault Bike
25 Double Unders
5 Front Squats