Holiday Schedule Modifications
Please note the following modifications to our class schedule around the upcoming holidays.
- Friday 12/24 – No 3:30 or 4:45pm classes
- Saturday 12/25- Closed
- Friday 12/31 – No 3:30 or 4:45pm classes
- Saturday 1/1 – One class at 9am
MONDAY, DEC 27
Post Holiday Sweat Sesh
8 rounds:
2:00 calories*
1:00 burpees
-Rest 1:00-
*Alternate rounds between an erg (row, ski, bike erg) and an assault/echo bike.
Score is sum total of calories and burpees across all 8 rounds. Note your cals and burpees performed each round, SugarWOD will ask for 8 numbers.
TUESDAY, DEC 28
STRENGTH
Every 2:30 x 5:
5 front squat
If you are feeling up to it, taking the barbell from the floor is an option. No set percentage today, feel it out today after Christmas weekend. Build in weight as needed.
METCON
AMRAP 13:
13 hang power clean (115/80)
13 box jump (24/20)
13 wall ball (20/14)
WEDNESDAY, DEC 29
STREGNTH/SKILL
Every 3:00 x 5:
3 deadlift @ 70%+
1 strict ring muscle-up (RMU), or 1 RMU, or RMU practice
METCON
AMRAP 9:
3/2 ring muscle-up
9 deadlift (245/165)
THURSDAY, DEC 30
UNILATERAL STRENGTH
4 sets:
6/6 bulgarian split squat
6/6 landmine press
METCON
3 rounds:
18 pistols, alt leg
24 single-arm DB push press (50/35)
30 abmat or 24 GHD sit-up
FRIDAY, DEC 31
METCON
For time, in teams of 2:
1000m row/ski, or 2000m bike
40 power snatch (115/80)
8 rope climb
800m row/ski, or 1600m bike
30 power snatch
6 rope climb
600m row/ski, or 1200m bike
20 power snatch
4 rope climb
400m row/ski, or 800m bike
10 power snatch
2 rope climb
Split up all the reps as needed with your partner!