Christmas Eve: 9a, 10a
Christmas: CLOSED
New Year’s Eve: 9a, 10a
New Year’s Day: CLOSED
6 sets
3’ on 1:30’ off
A- 25 KB sdhp
20 plate OH lunges
Max calories rower with remaining time
B- 25 KBS
20 box jump over
Max calories rower with remaining time
Christmas Eve: 9a, 10a
Christmas: CLOSED
New Year’s Eve: 9a, 10a
New Year’s Day: CLOSED
3 Rounds
20 Heel Drives
10 Sonics
10 Scorpions
5 Hang Snatch High Pulls
5 Hang Muscle Snatch
5 Hang P. Snatch
3sets
1min Max Dubz or attempts
1min rest
5 sets
3min of amrap:1min of rest
12 Hang P. snatches 95/65
12 Bar Hopping Burpees
12 cal row
Notes/stimulus
***Try to perform the Hang P. Snatches in no more than 2 sets. You may be able to hold on for unbroken reps in the first couple of rounds but then it may get grippy.
** keep you Burpees consistent and steady. Same should go for your row. The faster your row the more taxing on your grip.
Christmas Eve: 9a, 10a
Christmas: CLOSED
New Year’s Eve: 9a, 10a
New Year’s Day: CLOSED
4 rounds
5 Bottom of the burpee
5 top of the burpee
5 Kip swings
5 inch worms
Then
Barbell break Down
10 Clean High Pulls
10 Muscle Cleans
10 P. Cleans
Every 2:00 x 5 sets:
4 Strict Ring Pull-Ups
3 Toes to Rings
2 Ring Muscle Ups
1 Ring Dips
*If you don’t have ring muscle ups yet, then perform the following
Every 2:00 x 5 sets:
4 Strict Ring Pull-Ups
4 Toes to Rings
2 Kipping Ring Pull-ups
2 Toes to Rings
OR
Every 2:00 x 5 sets:
10 Ring Rows + 10 sec hold at chest on 10th rep immediately into…
20-30 sec dead hang (pull-up bar)
For time:
800m run
3 rounds
10 P. cleans 155/105
20 T2B
800m run
Christmas Eve: 9a, 10a
Christmas: CLOSED
New Year’s Eve: 9a, 10a
New Year’s Day: CLOSED
Every 5’ for 30’
A)
500/400m row
20 kb r.swing
20 push ups
B)
500/400m row
20 DB hang p.clean (2x DB)
20 push ups
10’ EMOM
Min 1: 12 cal bike + 1 burpee
Min 2: 11 cal bike + 2 burpees
Min 3: 10 cal bike + 3 burpees
…….
Min 10: 3 cal bike + 10 burpees
Rest 3’
30 cal bike
20 DB snatch
10 t2b
20 cal bike
20 DB snatch
20 t2b
10 cal bike
20 DB snatch
30 t2b
Gym will be closed Sunday, 12/17 due to maintenance.
2 rounds
20 Calf raises
20 Toe Raises
10/10 bend and ext
10 knee rotations
5 squat to sissy squat
3:00 ON / 1:30 OFF x 3
7 Single Arm Devil’s Press (50/35)
50 Foot Single Arm Overhead Lunge (50/35)
7 Single Arm Devil’s Press (50/35)
50 Foot Single Arm Overhead Lunge (50/35)
•Max Wall Balls in the remaining time (20/14)
*Perform the single arm devil’s press and single arm overhead lunges all on one arm before switching to the other arm
*If there is no space for walking lunges perform 16 reps as a modification.
Gym will be closed Sunday, 12/17 due to maintenance.
Teams of 2
4 rounds for time
30 cal bike
25 pull ups
20 hang squat cleans 135/95
Gym will be closed Sunday, 12/17 due to maintenance.
10min
Joint Capsule work
Then
2min HIT
30min amrap
50 sit ups
20 cal row or ski
40 Push ups
20 cal row or ski
30 step ups 24/20”
20 cal row or ski
Gym will be closed Sunday, 12/17 due to maintenance.
Every 3min for 27min
A)20/15 cal bike
15 Burpees
B) 20/15 cal bike
20 Plate G2OH
C) 20/15 cal bike
18 Step ups
Gym will be closed Sunday, 12/17 due to maintenance.
100 Dubz/ 250 Single Unders
100 Single DB lunges
100 Dubz/ 250 Single Unders
75 weighted sit ups
100 Dubz/ 250 Single Unders
50 H.R. Push ups
100 Dubz/ 250 Single Unders
25 pull ups
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