Monday
A. Clean Technique
1-4) Hi-Hang Clean X 3 (5/10)
5-8) Hang Clean (AK) X 2 (6/10)
9-12) Clean X 1 (7/10)
B. For Time:
21-15-9
– Deadlifts (135/95) (+185/135)
– Box Jump Overs (24/20)
Into:
15-12-9
– Deadlifts (185/135) (+235/165)
– Box Jump Overs (24/20) (+30/24)
Tuesday
A. 10 Min AMRAP:
– 2 Burpee to 6’ Target
– 4 HSPU (+Strict)
– 6 Pullups (+C2B)
Rest 5 mins
B. 10 Min AMRAP:
– 2 Burpee to 6’ Target
– 4 2DB S2OH
– 6 T2B
B. 2-3 Sets to Burnout:
– Pushups
– Supinated Ring Rows
– V-Ups
*Wear a vest if easy!
Wednesday
A. 3 Sets:
– Front Squat X 8-10 (6/10 effort)
B. For Time:
5 Rounds
– 20 Air Squats
– 200m Run
Into
5 Rounds:
– 20 Box Step Ups (24/20)
– 200m Run
*RX+ wears vest entire time
Thursday
A. For Time w/ partner:
– 1k Row
– 20/15 Cals AB
– 1k Row
– 30/24 Cals AB
– 1k Row
– 40/30 Cals AB
– 1k Row
– 50/40 Cals AB
– 1k Row
Friday
*Only 7:30am and 9am classes!
A. “12 Days Of Christmas”
*To the tune of the song….1, 2-1, 3-2-1, 4-3-2-1, all the way up to 12-11-10….1 😉
For Time:
1) Bear Complex (135/95) (+165/115)
2) 200m Run (Row/Bike=15/12 Calories)
3) C2B (+Bar MU)
4) FR Step back Lunge (2 each leg)
5) Lateral Burpee Over The Bar
6) Hang DB C&J (50/35) (+ KB 53/35)
7) T2B
8) Wall Balls (24/20) (+30/24)
9) Deadlifts
10) Box Jump Overs (24/20) (+30/24)
11) Wall Walks
12) 1DB Devils Press (50/35)
*12 each arm
Saturday
CLOSED!!
Sunday Open Gym
– 8:30 am-10:30am
