Dec. 26th – No 6 AMClass— Regular Schedule rest of the day. Dec. 31st, New Year’s Eve – 8:00am, 9:00am & 10:00am Jan. 1st, New Year’s Day – –8:00am, 9:00am & 10:00am Warm-up 3 Rounds NFT 50 Double Unders/100s 20 Banded Lateral Walk e/s 20 Banded Glute Bridges 20 DB Floor Press 50/35 Then…, Holiday…
Dec. 24th, Christmas Eve – 8:00am, 9:00am & 10:00am Dec. 25th, Christmas Day – Closed Dec. 26th – No 6 AMClass— Regular Schedule rest of the day. Dec. 31st, New Year’s Eve – 8:00am, 9:00am & 10:00am Jan. 1st, New Year’s Day – –8:00am, 9:00am & 10:00am General Warm-up (quick) Then.., 15min. to finish… 200…
Dec. 24th, Christmas Eve – 8:00am, 9:00am & 10:00am Dec. 25th, Christmas Day – Closed Dec. 26th – NO 6am Class Regular Schedule rest of the day. Dec. 31st, New Year’s Eve – 8:00am, 9:00am & 10:00am Jan. 1st, New Year’s Day – –8:00am, 9:00am & 10:00am General warm up Then…, 7min AMRAP @85$ 15…
Dec. 24th, Christmas Eve – 8:00am, 9:00am & 10:00am Dec. 25th, Christmas Day – Closed Dec. 26th – TBA Dec. 31st, New Year’s Eve – 8:00am, 9:00am & 10:00am Jan. 1st, New Year’s Day – –8:00am, 9:00am & 10:00am Then.., Complete 5 Sets of: 2:00 Ski/Run/Versa 2:00 of 5 push ups + 5 toes to…
Warm-up 15 Cals (Easy) 10 Push-ups 10 Cossack Squats 10 Ring Rows 10 Alt Reverse Lunges Then.., Front Squat 10:00 – 18:00 Every 2:00 x 9 sets Sets 1-3 – 5 @ 60-70% Sets 4-6 – 3 @ 70-80% Sets 7-9 – 1 @ 80-90 Then.., Teams of 2 AMRAP in 22min 50/40 cal bike…
Quick General Warm-up Then.., AMRAP in 20min Row 200m/150m Sandbag Carry/Sled drag D+B 10 KB Deck Squats weighted 35/24 5 Strict Pull-ups 10 Ring Push-ups 20 Walking Lunges Then.., 0:00 – 5:00 Every 1:00 x 5 sets 1 Muscle Snatch + 1 Snatch Push Press Start around 50% of your 1RM. Build as heavy as…
Dec. 24th, Christmas Eve – 8:00am, 9:00am & 10:00am Dec. 25th, Christmas Day – Closed Dec. 26th – Regular Schedule Dec. 31st, New Year’s Eve – 8:00am, 9:00am & 10:00am Jan. 1st, New Year’s Day – –8:00am, 9:00am & 10:00am General Warm-up Then…, x4 24 Deadbugs 24 Russian Twist 1/1 24 Frog Pump :12 Sprint…
Warm-up 15/12 Cals :30 Handstand Hold/ Plank 20m Lateral Banded Walks e/s 20 Banded Air Squats 20 Band Pull Aparts Then.., EMOM x 10min Odd: Toes to Bar x 10r / V-up situps) Even: Rope Climb x 1-2r (2-3 rope climb to stand) Then…, Incline Clean Grip Bench Press 4 reps x 4s @3020 Superset…
General Warm-up A Then.., 8 sets: 0:30 Bike 0:30 rest Then.., 8 sets: 0:30 Row 0:30 rest (highest effort that is repeatable) Then.., Back Squat; 20X1; 4-6 X 4 superset with; Dbs RDLs x 8-10r 50/35+ Minimize rest btw each set. Then.., 2 rounds For Time: 30 Wall Balls, 20/14 30 Burpees
Dec. 24th, Christmas Eve – 8:00am, 9:00am & 10:00am Dec. 25th, Christmas Day – Closed Dec. 26th – Regular Schedule Dec. 31st, New Year’s Eve – 8:00am, 9:00am & 10:00am Jan. 1st, New Year’s Day – –8:00am, 9:00am & 10:00am General Warm-up Then.. 7min AMRAP @ 85% 10 OHS 75/55 10 Box Jump Step Down…
