“Twelve days of Christmas “ ⛄️❄️ 1 muscle up 2 Thrusters(115/75) 3 Shoulder to Overhead 4 Front Squats 5 Hang Cleans 6 Pull ups 7 Burpee over Bar 8 Dumbell Snatch (50/35) 9 Hand release push ups 10 Deadlifts 11 Toes to Bar ... Continue Reading

Thursday 1. EMOM x 15 minutes 1- 45 sec max distance row 2 – 30 sec max Kb swing 3- 45 sec max Burpee over Box

Wednesday 1. EMOM x 9 minutes 1- Bat wing x 6-8 reps 4 sec hold 2- band pull apart x 15 3- 30 sec side plank (R/L) 2. Build to 5 RM Strict Press 3. 3 Rounds For Time 100 Double Unders 20 Push Press (115/75)

1. Every 2 minutes for 6 minutes 3 High Hang Clean Every 2 min for 6 min 2 Hang Clean 2. AMRAP x 7 6 Hang Squat Cleans (165/115) 12 chest to bar pull ups

Goodbye and good luck to Ali!  You will be missed. Monday 1. In teams of 4 AMRAP x 30 minutes One person works at a time , finishes the whole round 15/10 cal bike 10 Thrusters (95/65) 5 Burpee ** try and get this done between 1:10-1:20, If not then scale ... Continue Reading