Week of 2018.12.31 - 2019.01.05

MONDAY

Evening (6:00p and 7:00p) classes and open floor are canceled.

3 supersets of:
A1. Kettlebell suitcase deadlift, 12 reps
A2. Kettlebell front rack lunge, 50 feet

3 rounds for time:
500-meter row
21 American-style kettlebell swings
15 goblet squats
9 burpees

TUESDAY

All regular classes and open floor are canceled. Holiday open floor from 10:00a – 1:00p.

WEDNESDAY

Deadlift: 3 x 15 reps at 50-55% of one-rep max

As many rounds and reps as possible in 12 minutes of:
12 alternating dumbbell snatches (50 lb / 35 lb)
12 hand-release push-ups
12 box jumps

THURSDAY

3 supersets of:
A1. Double-dumbbell standing strict press, 12 reps
A2. Dumbbell bent-over row, 12 reps

Every minute on the minute for 15 minutes:
Minute 1 – thrusters, 12 reps (95 lb / 65 lb)
Minute 2 – double-unders, 50 reps
Minute 3 – pull-ups, 12 reps

FRIDAY

4 supersets of:
A1. Narrow-grip bench press: 4 x 5 reps (at a heavier load than last week)
A2. Band pull-aparts, 20 reps

Every minute on the minute for 16 minutes of 45 seconds effort / 15 seconds rest:
Minute 1 – battle rope
Minute 2 – wall walks
Minute 3 – wall sit
Minute 3 – hollow body hold

SATURDAY

8 rounds of 2 minutes effort / 1 minute rest:
6 toes-to-bars
6 power cleans (115 lb / 80 lb)
6 burpees over barbell
Row for calories in remaining time
Your score is the total calories rowed.

Overhead barbell hold, 2 x as long as possible (90-second cap each effort)