HAPPY NEW YEAR ELATION NATION!!!! New Challenge mid January to Feb. 28!!! CLASSES 9 and 10am WOD TABATA CARDIO 4 mins :30/:30’s Power Snatches (55/75) Tabata Hollow Rocks 4 mins :30/:30’s Power Snatches (65/95) Rest 2 mins Then, 2 mins HSPU’s

Warm up: 4 mins Bike/Row/ski 3 mins amrap of: 5 pushups, 5 bicycles, 5 Alt knees to Elbows PVC 5x5 Power Cleans WOD 16 min AMRAP: 2 WALL WALKS 4 Power Cleans (15/155) 6 Squats any (115/155) 8 Pull ups

Happy Birthday to my lovely wife. Some argue that she is 56, BUT… SHE IS IN HER… FRICKIN 40’s!!! Warm Up: Bike 4 mins 4 mins of 333 pu, Su, squats 3 mins cardio 2 mins Dying Bugs Heavy Deads 4 sets of 6 reps 1 min push aways Sue B-Day WOD (Frickin 40’s) 40 reps of all the following movements Box jumps Floor wipers Mointain climbers STOH (65/95) E(75/115) KB GOBLETS(35/53) BURPEES DOUBLE UNDERS ( or 56 singles) PUSH UPS Luv my Baby Mama!!!

Warm up *Start 5 mins in 2 Rounds of: 1 min wall sit 1 min bar Hang 1 min KB OH Walk 1 min plank Then 3 mins Cardio pvc Hang from bar and practice Big open up driving Knees up Bend Over Rows 4x6’s WOD 15 mins 30/:30’s of (5 rounds) Box Jumps Kettlebell Swings (35/53) E(44/63) Jack Knives

Warm up 3 Rounds if: 1 min wall sit 1 min bar Hang 1 min KB OH Walk Then 3 mins Cardio 2 mins stretch (any) 1 min plank pvc 2 mins practice Bar MU transition WOD Tabata Hollow Rocks (1st 2 rds-bicycles) 4 mins Bike/Row/ ski (can mix) Tabata Push Presses or Strict Presses (95/135) 4 mins Devil Dogs Rest 1 min Then, 2 min Hollow Rocks!!

Buy in: 30 squats (any) 13 min AMRAP 6 power Cleans (95/135) 12 Mountain Climbers 24 Double unders Cash Out: 30 more squats

Hope Christmas was AWESOME!!! Warm up 7 mins in we will begin our group warm up. 3 mins cross sym or cardio machine 3 mins cardio machine or bands 1 min lunge walks 1 min bar hang Tabata Bicycles pvc Snatch Balance w/? ř WOD 70 Pull ups break after 5’s *every break (5’s) do 6 Power Snatches (55/75) And 8 Push ups Rest 1 min Then 1 min max burpees