Workout 6 RFT 12/9 cal bike 12 KB Swings (70/53) 15 Sit ups 12 Renegade Row/total Rx - 50/35

REST DAY! Get outside and do something fun. Or do some yoga. Do some mobility work. Or just relax and recover from the holiday [...]

Workout 20 min AMRAP 6 Devil’s Press (45/30) 12 Box jump (30/24) 48 Double unders

Strength/Workout Deadlift 1 RM **Spend the full class time building up to a heavy single deadlift. There will be a rep scheme listed on the [...]

Strength Weighted step ups 4 x 4/leg Workout In 2 minutes, do 21 sec wall sits 15 KB Swings (53/35) 9 Burpees *rest the time [...]

Workout "Jackie" For time 1,000m row 50 Thrusters (45/35) 30 Pull ups *15 min time cap Goat Work/Skill Work EMOM x 12 Odd min - [...]

Strength Push/Pull/Core 40/20 x 12 1 - Pike push up 2 - 2-DB high pull 3 - Dbl KB march (35/26) *alternate overhead, front rack [...]

Strength 1 Clean and Jerk Heavy 1 Strength 2 Dips 4 x max effort - Matador, rings, or ring dip progressions. 4 x 5 - [...]

REST DAY! Get outside and do something fun. Go on a hike. Decorate a gingerbread house because.. yes.. it has its own special day. [...]

Strength Bench press 2x5 2x3 2x3 *Every 2.5 min *1 sec pause on the first rep of each set Workout 12 min AMRAP 10 Burpee [...]