WOD

A) Coaches Choice Warm-Up

B) For Time:
100 Cal Assault Bike
*First min starts with 10 Push-ups. Second min starts with 7 Kettlebell Swings. Continue alternating movements back and forth each minute until all 100 cals are completes.

C) EMOM For 12 Min Do:
Min 1 – Farmers Carry x200ft
Min 2 – Nose To Wall Hold x20-30 sec
Min 3 – TRX Crunches x20

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform:
For Time:
100 DB Front Squats (50/35)
200 Double Unders
100 DB Power Clean (50/35)
2000 m Row
100 Ring Dips
200 Double Unders

‼️5:30 HIIT & 6pm classes are CANCELED ‼️

Hope to see everyone at the Holiday Party!!
Bunker Hill (Wantagh)
$40/pp Open Bar 7:30-10:30pm

A) Coaches Choice Warm-Up

B) 4 Sets
Back Squat x5 @31×1
rest 2 min

C) “Lynne”
5 Rounds For Max Reps Do:
Max Bench Press (Body weight)
Max Pull-up
rest 4 min

*Take as little rest as possible between bench press and pull-ups. 30 Seconds is an average transition time.

A) 2 Sets
2 Min Jump Rope
Pigeon Pose Hold x30 sec ea
Squat x20 @20×0
then do:
2 Sets
Banded Rotator Cuff Ext Rotation x10 ea.
Banded Rotator Cuff Int Rotation x10 ea.
Inch Worm + Push-up x10

B) AMRAP In 15 Min Of:
8 Single Arm DB Box Step Overs, R (50×24″/35×20″)
20 V-ups
8 Single Arm DB Box Step Overs, L
5 Wall Climbs

C) 3 Sets
Single Arm Banded Tricep Ext. x20 ea.
Hip Ext x20

A) Coaches Choice Warm-Up

B) EMOM For 8 Min Do:
Muscle-up x3-5

*Scale to seated banded muscle-ups or Ring Row x5 + Push-up x5

C) For Time
500 m Row
500ft Sled Push (135/90lb loaded)
500 m Row
50 DB Push Press (50/35)

A) 2 Min Assault Bike
+
2 Sets
Groiner Hold x30 sec ea.
Active Lat Hang x15 sec + Dead Hang x15 sec
Romanian Deadlift x10
Snatch Grip BTN Press x10

B) Every 90 Sec For 15 Min Do:
Power Snatch + Hang Squat Snatch + Overhead Squat
*Building

C) 3 Sets
AMRAP In 5 Min Of:
5 Handstand Push-ups
6 Front Rack Lunges (95/65)
7 Kettlebell Swings (53/35)
rest 5 min

A) 3 Sets
Samson Stretch Lunge x25ft
Frankenstein Walk x25ft
Hang Muscle Clean x5
Front Squat x5
Push Press x5

B) 5 Sets
Clean & Jerk x1.1.1 @75-80%

C) For Time:
15-12-9-6-3 Reps Of:
Power Clean (95/65)
Thrusters (95/65)
Burpee Over Bar
Toes To Bar

A) Coaches Choice Warm-Up

B) For Total Reps Complete:
5 Min Max Cal Ski Erg
4 Min Max DB Man Maker (35/25)
3 Min Max Kettlebell Swing (53/35)
2 Min Max Cal Row
1 Min Max Push-up

C) EMOM For 12 Min Do:
Min 1 – Side Laying Horizontal Leg Lifts x15 ea.
Min 2 – Banded Tricep Pull Down x30
Min 3 – Abdominal Crunches x30