Friday


“Tidy Up” 
3 rounds for time:
10 Power Clean, 95/65
10 Air Squats
10 Sit Ups

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FESTIVUS GAMES – OCTOBER 14th! 

Thursday


“Grunt Work” (Teams of 2) 
AMRAP x 15 minutes:
250m Row
60ft Bear Crawl (Down & Back in gym x 2)
1/2 Gasser Farmer Carry, 50s/35s

Performed tag team style. Partner A will complete the 250m Row, while B rests. Once A completes the row, B will start the 60ft Bear Crawl, while A rests. A will then complete the 1/2 Gasser Farmer Carry. That’s one round. Repeat alternating in this fashion until time is up.

Row = 1 rep
Bear Crawl = 1 rep
1/2 Gasser = 1 rep

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FESTIVUS GAMES – OCTOBER 14th! 

Wednesday


Strength 
Every 2:30 x 6 sets
2 Front Squat, Cllimbing

Burner 
5-4-3-2-1 reps for time of:
Thruster, 95/65
Bar Facing Burpee

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FESTIVUS GAMES – OCTOBER 14th! 

Tuesday


Core Work
EMOM x 9 minutes
1: 10 GHD Sit Ups
2: 10 DB RDLs (2 DBs)
3: :30 Hollow Body Hold

Conditioning 
4 rounds
Sprint 400m
Rest 3 min between

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FESTIVUS GAMES – OCTOBER 14th! 

Monday


“Filthy Fifty”
For time:
50 Box Jumps, 24/20 in
50 Jumping Pull-ups
50 Kettlebell Swings, 35/26 lbs
50 Walking Lunges
50 Knees To Elbows
50 Push Press, 45/35 lbs
50 Back Extensions (superman extensions)
50 Wall Balls, 20/14 lbs
50 Burpees
50 Double Unders

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FESTIVUS GAMES – OCTOBER 14th! 

Friday


“Banger” (Teams of 2) 
3 rounds: 2 minutes at each station for max reps:
100m Sled Pull, 135/90
Down & Back KB Rack Carry (Wood wall to KB rack & Back)
Sledgehammer Strikes
Calorie Bike

Rest 2:00 between rounds.
Partners alternate for 2:00 before switching stations.
Partners may alternate in any fashion they choose.

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Thursday


PreHab
3 rounds for quality:
5 False Grip Ring Pull Ups
Rest :30
5 Bulgarian Split Squats, Each leg (Only add weight if stable)
Rest :30
5 Hip To Rings
Rest :30
5 Sissy Squats
Rest :30
Max L-Sit Hold
Rest :30

Burner
For time:
Run 800m

100% Max Effort

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Wednesday


“Annie” 
50-40-30-20-10 reps for time:
Double Unders
Sit Ups

Compare to July 27 2016

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Tuesday


“Grenade”
12-9-6-3 reps for time
Power Clean, 135/95
Front Squat, 135/95
Handstand Push Up

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Monday


“Boat Wreck” 
4 rounds for max reps:
Row 500m
Max Effort Toes To Bar

Rest 2:00 minute between rounds

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