122324-122724

Monday

Gingerbread House

Every 5 Min x 6 Rounds:

8 Bench Press @ 65-75%

5 Shuttle Run

12 Dumbbell (2) Push Press 50/35

18/15 Calorie Row

1 Shuttle Run = 25' out + 25' back.

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Tuesday

One Class at 8:00 am

Snowmen

Partner Workout - Teams of 2

Buy In:

800m Run (split however)

then:

50 DB Snatches

50 Burpees

100/80 Calorie C2 Bike

50 DB Hang Clean and Jerk

50 DB Squats

100/80 Calorie Ski

50 DB Snatches

50 Push Up

100/80 Calorie Row

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Wednesday

Closed!

Merry Christmas

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Thursday

Two Classes 8:00 am and 9:15 am

Partner Workout - Teams of 2

3 Rounds:

10 Power Clean 135/95

20 Toe to bar

into:

3 Rounds:

400m Run

40 Wall Ball 20/14

into:

3 Rounds:

10 Power Clean

20 Pull Up

 

Fitness:

40 KettleBell Swing (in lieu of cleans)

50 Abmat Sit Up (in lieu of T2B)

50 Ring Row or DB Bent Over Row (in lieu of pull ups)

 

Rx+:

165/115 , 20 Bar Muscle Up

 

Cap = 32 Minutes

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Friday

Post-Christmasy Lifty Lifty

EMOM 12

1: Deadlift x 5 @ 65-70%

2: DB (1) Glute Bridge x 10

 

-rest 3 min-

 

EMOM 12

1: Single Leg Bulgarian Split Squat x 6/side

2: :30 Superman Hold

Core WRK

AMRAP 5 For Quality:

10 MedBall Sit Up

16 Russian Twists