Regular schedule classes today. Clean and Jerk Every 1:30 Seconds x 6 Sets (week 2 of 3) Sets 1-2: 1 Squat clean + 1 front squat + 1 jerk Sets 3-6: 1 Clean and jerk Then… 4 Rounds For Time: 44 Dus (or 60 Singles) 11 Toe To Bar 7 Squat Clean Thrusters
12 Days of Christmas Workout! 1 Burpee Pull Up2 Toe to bar3 Thrusters. 75/554 Box Jumps 5 Front Squats6 Power Cleans7 Hand Release Push Ups /Hspu8 Alt DB Snatch9 Cal Bike (or Row)10 Farmers Hold Reverse Lunges11 DB Push Press12 DB Devils Press 38 Min Cap Like the song Complex 1then 2 -1Then 3-2-1Then 4-2-1Then 5-4-3-2-1…
3 Rounds: 5/3 Cal row 10 Monster band glute bridge 10 Monster band air squats 10/10 Quadruped Straight leg hip abduction Then… Back Squat (week 3 of 4) Every 2:00 x 4 sets: 10 Back squats (@ 65-69%) Building off of last week. Try to increase your weight slightly with perfect form from the prior…
Reminder: No class Sunday!!! 3 Sets of 8/8 Half Kneeling Single Arm DB Strict Press 10 Seated DB Z Press (w/1 DB) 8/8 Single arm DB Chain Saw Row 10 Double DB Bent Over Rows *rest 1 min between rounds Then… *Choose a weight you can do sets of 10 Unbroken For time: 10-9-8-7-6-5-4-3-2-1 Pull-up…
Clean and Jerk (1 x 1) Every 1:30 Seconds x 6 Sets (week 1 of 3) Sets 1-3: 2 Squat cleans + 1 jerk Sets 4-6: 1 Clean and jerk Then… 100/80 Cal Bike For Time: Starting at 0:00 and every 2:00 complete: 5 Hang squat cleans 135/95. 155/105
10min. to finish: 1min. Plank Hold (strong hollow position) 100 Russian Twists 5lb. (L+R=1) 1min. Plank Hold 100 Russian Twists 5lb. 1min. Plank Hold Then… 21min EMOM: Min 1: 15/12 Cal Bike. Scale max in :40 Min 2: 60 Double Unders/singles Min 3: 6 Devil Press 35/25s or 50/35 Then… 3 Sets: 12 DB Hammer…
3x 1:00 bike 10 walking lunges :30 wall sit 10 walking lunges :30 plank Then… Every :90 x 8 Sets (4 Rounds) Odd sets: 5/5 Suitcase hold Bulgarian split squats Even sets: 15 Band pull throughs Error on stepping further away from the bench rather than closer. Your shoe laces should be flat on the…
Holiday schedule Christmas Eve 12/24 -8am/9am/10am Christmas Day 12/25 -No classes Thursday 12/26 -8am/9am/10am New Years Eve 12/31 8a/9am/10am No Sunday classes 12/21 + 12/28 ————— Bench Press (1 x 4) (Week 1 of 6) Every 1:15 x 7 Sets 1-5: 8 Bench press @ 60-65% Sets 6-7: 4 Bench press @ 70-75% Cash out:…
Holiday schedule Christmas Eve 12/24 -8am/9am/10am Christmas Day 12/25 -No classes Thursday 12/26 -8am/9am/10am New Years Eve 12/31 8a/9am/10am No Sunday classes 12/21 + 12/28 ————————- 1min bike Into… 3Rds 20 Banded glute bridge 15 v-ups 10 Alt Reverse lunges Right into… 1min row. Then.. 5 sets/ 5 reps with :3 neg Back squat Build…
3 Rounds: 20/15 Cal row 20 Alt DB Renegade rows 20 Burpees immediately into… 3 Rounds: 60 Double unders 30 Hang DB snatch (Switch Arm every 5 reps) 30 Barbell strict press immediately into… 3 Rounds: 40/30 Cal bike 40 Air squats 40 RKBS
