Workout of the Day

On the Minute for 30 minutes
Min 1: 20/14 Cal Bike
Min 2: 10 Burpees
Min 3: 20 Sit-Ups
Min 4: 50 Double Unders
Min 5: 10 RKBS (70/53)
Min 6: Rest

EMOM for 12 Min
Complex of:
1 Power Clean + 1 Front Squat + 1 Push Jerk
*builld in weight over the 12 minutes

AMRAP in 12 minutes
5 Power Cleans
10 Toes to Bar
15 Wall Balls

Rx: 135/95, 20/14
Fit: 95/65, 20/14
Dyn: 55/45, 10

“Christine”
3 Rounds For Time
500m Row
12 Deadlifts
21 Box Jumps

Rx: Bodyweight, 20″
Fit: 3/4 Bodyweight, 20″
Dyn: 1/2 Bodyweight, 20″ step ups

Post Wod
50 Sit-Ups
3 Minutes Banded Hamstring Stretch
50 Sit-Ups

Overhead Squat
15 Minutes to build to a heavy single
*take from rack

4 Rounds For Time
400m Run
10 Overhead Squats
5 Bar Muscle Ups*

Rx: 95/65
Fit: 75/55
Dyn: 45/35

*Mod: 5 Pull-Ups + 5 Push Ups

Box Brief
BTB Holiday Party is this Friday at 6:30 pm

NO afternoon Classes at both gyms

For Time
Buy In: 100 Double Unders
then
50 Burpees
50 Wall Balls
50 Power Snatches
50 Sit-Ups
50 KBS
50 Box Jumps
50 Push Press
then
Cash Out: 100 Double Unders

Rx: 20/14, 75/55, 53/35, 24/20
Fit: 20/14, 65/45, 35/25, 24/20
Dyn: 10, 45/35, 25/15, 20”

“Fight Club”
3 Rounds, For Reps
1 min Thrusters 
1 min Power Cleans
1 min Box Jump-Overs
1 Min Pull-Ups
1 min Assault Bike Cal.
1 Min Rest

Rx: 95/65, 24/20
Fit: 75/55, 24/20
Dyn: 45/35, 20

For Time
800m Run
20 Wall Balls
15 GHD Sit-Ups or V-Ups
10 DB Hang Snatches
5 HSPU
600m Run
20 Wall Balls
15 GHD Sit-Ups orV-Ups
10 DB Hang Snatches
5 HSPU
400m Run
20 Wall Balls
15 GHD Sit-Ups or V-Ups
10 DB Hang Snatches
5 HSPU
200m Run
20 Wall Balls
15 GHD Sit-Ups or V-Ups
10 DB Hang Snatches
5 HSPU

Rx: 20/14,50/35
Fit: 20/14,35/25
Dyn: 10, 25/20

Single Leg Romanian DL
Use barbell and build to heavy with good balance and posture.
*spend 15 min

For Time
50/35 Cal Row
then
21-15-9
Deadlifts
Ring Dips
then
50/35 Cal Row

Rx: 185/135
Fit: 155/105
Dyn: 95/65, Push-Ups

AMRAP in 25 minutes
400m Run
8 Power Cleans
12 Toes To Bar

Rx+: 185/135
Rx: 135/95
Fit: 95/65
Dyn: 65/45, V-Ups