December Week 1 (11) – Obstacle Week (Trial Week)
Monday – Wednesday: OFK Side A / Elites Side B
Thursday – Sunday: Elites Side A / OFK Side B
Warm Up
Happy Jump Squats
General OFK
Dice Game – 6 Minutes
Tabata Bar Hang
Monday – Wednesday
AMRAP 1 – 10 Mins
20 High knees
Multi Rig
Traverse Wall
Ninja Steps
Balance Beam
20 Mountain Climbers
AMRAP 2 – 10 Mins
20 Butt Kicks
Rings
Row of Walls
Warped Wall
Dip Walk
10 Squats
Thursday – Sunday
AMRAP 1 – 10 Mins
20 High knees
Monkey Bars
Orange Rig
Rope Swing
20 Mountain Climbers
AMRAP 2 – 10 Mins
20 Butt Kicks
Green Rig
Slip Ramp
Pegasus
10 Squats
ELITES:
Dice Game – 6 Minutes
Black and Green Dice
Tabata Bar Hang
Monday – Wednesday
AMRAP 1 – 10 Mins
20 Jumping Jacks
Monkey Bars
Orange Rig
Rope Swing
10/Side Single Arm Clean and Press
AMRAP 2 – 10 Mins
20 Plank Jacks
Green Rig
Slip Ramp
Pegasus
15 Goblet Squats
Thursday – Sunday
AMRAP 1 – 10 Mins
20 Jumping Jacks
Multi Rig
Traverse Wall
Ninja Steps
Balance Beam
1-/Side Single Arm Clean and Press
AMRAP 2 – 10 Mins
20 Plank Jacks
Rings
Row of Walls
Warped Wall
Dip Walk
15 Goblet Squats
5-8 Minutes Free Time on Obstacles used that class