Monday
A. 3 Sets:
– 8 Back Rack step back lunges (add weight)
Directly into:
– Speed FS burnout (goal is 8-10 reps)
Rest as needed
B. 15 Min AMRAP:
– 25 HSPU (+Strict)
– 50 Alt. DB Snatch (50/35)
– Bogle Loop Run
– 50 Alt. DB Snatch (50/35)
– AMRAP HSPU (+Strict)
Tuesday
A. Every 75s For 8 Sets:
– 1 Push Press + 2 Push Jerks + 3 Split Jerk
B. For Time:
– 20 BF Burpees
4 Rounds:
– 15 Wall Balls
– 15 T2B
Into:
– 20 BF Burpees
2 Rounds:
– 20 Thrusters (95/65)
– 10 C2B (+Ring MU)
Wednesday
A. 10 Min AMRAP:
– 1k/920m Row
Then, AMRAP w/ remaining time:
1-2-3-4-5….
– Deadlifts (185/135) (+225/155)
– Box Jump Overs (24/20)
Rest 5 mins
B. 10 Min AMRAP:
– 1k/920m Row
Then, AMRAP w/ remaining time:
1-2-3-4-5…
– Power Cleans (115/75) (+165/115)
10-20-30-40-50..
– DUs
C. 2-3 Sets:
– 10 2DB RDL
Directly into
– 20 DB Step ups AFAP
Thursday
Complete w/ a partner:
A. 30 min AMRAP:
– Cals AB
*0-10:00 = 60s on/60s off
*10-20 = 45s on/45soff
20-30:00 = 30s on/30s off
Friday
Complete w/ a partner:
A. Against a running clock:
0-15:00
– 100/80 Cal Row
– 100 Bench Press (95/65) (+135/95)
– Max Cals Row w/ remaining time
18:00-33:00
– 100/80 Cal Ski
– 100 KB Swings (53/35) (+70/53)
– Max Cals Ski w/ remaining time
Saturday
*5:30am Open Gym, 7:30am & 9am Classes
A. “12 Days Of Christmas 2022”
For Time:
1) Squat Snatch (115/75) (+165/115)
2) 200m Run (Row/Bike=15/12 Calories)
3) C2B (+Bar MU)
4) S2OH (115/75) (+165/115)
5) BBJO (24/20)
6) FR Step Back Lunges (115/75) (+165/115)
7) T2B
8) Wall Balls (24/20) (+30/24)
9) Deadlifts (115/75) (+165/115)
10) 1DB Step Ups (50/35) to 24/20
11) Front Squats (115/75) (+165/115)
12) Wall Walks
*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 😉
🐺
Sunday
CLOSED! Happy Holidays