Friday 12/19
Strength Day
Part 1 - Every 2:00
8 x 4 Back Squats
@ 75-80% of 1RM
Part 2 - OTM x 12
Sets 1-6 = 2 Cleans (power or squat)
Sets 7-12 = 1 Clean (power or squat)
Build to a heavy single
Thursday 12/18
Schedule reminder for next week
Wednesday - Xmas Eve - 8:00am only
Thursday - Xmas Day - Closed
Friday - 12/26 - 8:00am only
All weekend classes will still be on
Strength - Every 90s x 9 Sets
3-3-3-2-2-2-1-1-1 Push Jerk
Build to a heavy single
WOD - 12 min AMRAP
4 Push Jerks (115/85)
6 T2B
8 Lateral Burpees
Wednesday 12/17
WOD prep / Body Armor - OTM x 3 RDS
10 Barbell Good Mornings
:30 Superman Hold
10 Single leg glute bridges ea.
WOD - 4:00 AMRAP + 4:00 Rest x 4 RDS
20 Deadlifts (225/155)
40/32 Cal Row
20 Box Jump Overs (24/20)
pick up where you left off after the rest
Tuesday 12/16
Thank you so much to everyone who came down to celebrate the holidays with us ! We all had so much fun and hope you did as well!
Strength - Every 2:00 x 5 Sets
3 Front Squats
Build based off feel
Begin ~ 65-70% of 1RM
WOD - 1:30 AMRAP + :30 Rest x 5 Rounds
20 Wallballs (20/14)
Max 20 ft. shuttle runs in time remaining (score)
Monday 12/15
Please be safe on the roads with this crazy cold weather !! There will be NO 5:15am class today but all other classes will be on.
WOD - 2:00 AMRAP + 1:00 Rest x 10 Rounds
6 Pull Ups
8 Push Ups
12 Sit Ups
Max Cal Row/Ski/Bike (Score)