121817-122217

Monday 121817

Strength

3X3 Front Squats

8 Rounds of :20 On / :10 Off: Kettlebell Swings (53/35) Cal Row Sit-Ups Shuttle Sprints 10m Shuttles

Tuesday121917

Strength

3X3 OHS

3 Rounds: 10 Front Squats (185/135) 20 Chest to Bar Pull-Ups 50 Double Under

Wednesday 122017

Strength

5X5 DeadLift

Conditioning

1500m Row

100 Dubs

400m Run

100 Dubs

50 Burpees

Thursday 12217

Strength

5X3 Strict Press

Conditioning

For Time: 20 Power Snatches (95/65) 20 Lateral Barbell Burpees 20 Overhead Squats (95/65) 20 Lateral Barbell Burpees 20 Squat Snatches (95/65)

Friday 122217

Christmas Party Tonight at the Gregory's!!! Come on wit it! Bring your family! All details will be posted again on Facebook page sometime Monday evening!

One Workout 9:15Am

"12 Days Of Christmas"

1- Clean and Jerk 2- Muscle Ups 3- Box Jumps (30/24) 4- Hang Squat Snatch (115/75#) 5- Bar Facing Burpees 6- Push Press (115/75#) 7- Pistols (Alternating) 8- Toe to Bar 9- Wall Ball (20/14#) 10- C2B Pullups 11- HSPU 12- Front Squats (225/150#)