A.
EMOM, alternating minutes 
Odd: 5 strict pull-ups (weight/C2B/band as necessary 
Even: 5 high box jumps, building above workout height 
8 minutes (4 sets each)

B.
Complete as many rounds as possible in 12 minutes of:
3 rope climbs, 15-ft. rope
20 box jumps
Men: 30-in. box
Women: 24-in. box

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Cole and Heath

A.
20 minutes to build to heavy clean and jerk single

Try to get at least 3-4 heavy attempts in

B.
For time:
15 burpees, jumping over the barbell
5 clean and jerks
12 burpees, jumping over the barbell
4 clean and jerks
9 burpees, jumping over the barbell
3 clean and jerks
Men: 225 lb.
Women: 155 lb.

Image may contain: 1 person, standing and shoes

Norm loves Friday

In teams of 3…
30 alternating 1 minute rows for total calories.

How it works:
3-2-1 Go
Person 1 rows as many calories as possible in one minute
After one minute, person 2 rotates onto the rower and goes for one minute
Minute 3 is person 3
Minute 4 is back to person 1

There will be a little transition time in each minute and that’s ok. Goal is to go hard when you’re on the rower.

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Kelsey

A.

Pause Overhead squat 2-2-2-2

B.
5 rounds for time of:
400-m run
10 overhead squats
Men: 135 lb.
Women: 95 lb.

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Anna – most often, she is the woman behind the camera

12 days of Christmas

1 power snatch (95/65)
2 pull ups
3 front squats
4 T2B
5 power clean 
6 burpee
7 deadlift
8 box jumps (24/20)
9 Shoulder to overhead
10 push up
11 Overhead squat
12 sit up

Performed like the song: 1 power snatch, then 2 pull-ups and 1 snatch, then 3 front squats 2 pull-ups and 1 snatch, then 4 T2B 3 front squats 2 pull-ups and 1 snatch. It helps if you sing it.

RJ (a Vietnam Vet) giving Cole a little history lesson

Yoga / Open Gym

Image may contain: 4 people, including Jason Ross, Eric Eggert and Richard Geiger, people smiling, people standing and basketball court

Hustler, JRoss, Eric, Rich and Piper – this crew completed The Hero Workout “Chad” today.  1000 step-ups to a 20 inch box with a 45lb. rucksack

For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders

Image may contain: one or more people and basketball court