Holiday schedule: Monday, December 24th: 8am-9am-10am classes ONLY Tuesday, December 25th: CLOSED 30min AMRAP 100cal Row/Ski/Bike (Versa 800/1000ft) 15 Slam Balls 30/20 or 10 DBalls to shoulder 150/100 15 up downs / HSPU *record rounds and reps Then.., 2 Rounds of CORE: 1min. Right Side Plank 30sec. of Russian Twists (35/20lb DB) 1min. Plank DB…
10min AMRAP 10 e/s Quadruped Hip Extensions 20sec Glute Bridge 2 Wall Walks :20 Row Sprint Then…, Complete 5 Sets of… Back Rack Lunge (5 each leg) Take your time and get good controlled reps here. Don’t alternate today either. Stay on 1 side for all 5 and then switch to the other leg. *immediately…
10min AMRAP 40m Crossbody Carry (Heavy) 15sec Star Side Plank 30sec Kettlebell Dead Bug Then.., 3 Sets NFT. Build 3 Muscle Snatch 3 BTN Snatch Grip Power jerk 3 Overhead Squats Then.., 10min. EMOM: 3 Power Snatch Work up to about 60-70% and work on form and efficiency. Then.., 20min. AMRAP: 7 Cal Assault Bike…
10min AMRAP 5 Single Leg Kb/Db Deadlift e/s 10 Lateral Band Walks E/s or Lateral step ups 20 Windshield Wipers (10/side) 30 mountain clmibers *slow controlled movements with purpose to warm up and activate Then.., Back Squat @ 30X1 55% x 5 60% x 5 70% x 3 80% x 3 90% x max reps…
AMRAP 10mins 20 Russian Step Ups 24/20″ 20 Abmat Sit Ups Over head carry (Heavy) Rest 2misn AMRAP 10mins Row/Bike/Versaclimber For Pacing (hold it steady) Rest 2mins AMRAP 10mins 15 Goblet Squats 20 Russian Twists (wtd) Front Carry Walk (HEAVY) Then.., 2 Front Squats + Split Jerk 7 x 1
General Warm-up Then.., 25min. AMRAP: 8 DB Deadlifts 70/50 9 Burpee Pull-Ups 10 American KB Swings 70/53 200m Run Rest 5min. In three sets complete: Barbell Glute Bridges 12 reps (Heavy) rest 60s Barbell Power Rows x 12 reps rest 60s Finish with… 6min. AMRAP… 15 Situps with 30/20 Slam Ball 15 Russian Twists w/…
Friday schedule: 4:30p, 5:30p, 6::30p, 7:30p and 8:30p are Cancelled!! General warm-up Then.., 15min. AMRAP: 15/12 Cal Bike/Row/ski 15 DB Bench Press 50/30s 50 Double Unders Rest 5mins 15min. AMRAP: 15 SDHP 95/65 8 Burpees 15 Push Press 95/65 8 Burpees
Friday schedule: 4:30p, 5:30p, 6::30p, 7:30p and 8:30p are Cancelled!! General warm-up B Then.., Overhead Squat @20X1; 2-2-1-1 *1min. Plank Holds with a 45/25lb+ plate on your back between sets. Then.., Clean warm-up Every 30sec x 16 1 Squat clean 80% Then.., 2 Sets at @ 90% 1min- Row Cals 1min- Alt Pistols 1min- Renegade…
Friday schedule: 4:30p, 5:30p, 6::30p, 7:30p and 8:30p are Cancelled!! General warm-up Then…, Close-Grip Bench Press – 5s x 1r @ 30X0 ← (Build to a heavy one for the day) Then.., 10min. to finish… 10 Rounds: 8 DB Hang Clean and Jerks 50/35 8 Wall Balls 20/14 10min. to finish… 10 Rounds: 8 Cal…
General warm-up B Then.., 2 Push Press + 2 Split Jerk or Push Jerk In 5 sets build up to a max effort for this complex. Then.., Segmented Snatch Grip Deadlift: 5-5-4-4 (1sec pause at all 3 positions off the floor) Then.., 15min. to finish: 5 Rounds: 10 Pull-Ups (Rx+ 5 Muscle-ups) 10 KB Goblet…
