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
2 Rounds For Quality 10 Band Pull Aparts 5 Up downs 10 mini band walks each direction 5 Monsterband Air Squats :10 Sec Dead Hang 5 Scap Pull Ups Bench Press 4 Sets: 12 Bench press 10 Inverted barbell row (underhand, feet elev if able) Rest 60seconds between sets Complete your 12 bench press unbroken….
Every 1:30 Seconds x 6 Sets (week 2 of 3) Sets 1-3: 3 Squat cleans Sets 4-6: 1 Squat clean Then… EMOM x 16 Min (4 Rounds) Min 1: 10 Deadlifts 55% MIn 2: 10 Push-ups + 15 Air squats MIn 3: Max Calories on the Rower MIn 4: Rest
1 Round 90 second Bike :20 Sec Hollow Hold :90 second Row 5/5 Alternating Box Step Ups 10 Calf Raises 10 Sit Ups Then… For time: 1,000/850m row (or 800m Run) 100 double unders 20 Sit-ups – 50/40 Cal bike 50 Prisoners Bodyweight Box step ups 20 Sit-ups – 500/400m row (or 400m Run) 50…
2 rounds: 6 Alternating Reverse Lunge Steps 3 Burpee Broad Jumps 10 Banded chest pulls :30 Sec Bike Then… (Week 4 of 4) 3 Sets: 12 Smashed head dumbbell bench 20 Banded Lat pull-downs 10 Push-ups Rest 90 seconds between sets Finisher: 2 Max effort sets of Leg lowers rest :30 between efforts Then,, 3…
EMOM x 9 sets (Week 3 of 3) Min 1-3: 3 push Jerk Min 4-5: 2 Split jerks Min 6-9: 1 Split jerk Build in weight each each min, and each set. Then…. 10 Rounds For Time: 3 Power Cleans 6 Toe to Bar 9 Wall-balls 18 Double Unders (27 singles)
3 x 30 Mini band glute bridge ups 20 Flutter kicks 1/1 20 Singles Then.. Back squat warm-up :20 row + 5 Back squats *build to 65% in 3 rds Then.. Back Squat week 1 of 4 Every 2:00 x 4 sets: 10 Back squats (@ 60-65%) + 6/6 Mini band side steps Then… For…
Long cardio W3 30:00 AMRAP: 25/20 cal bike 1k row 50 air squats 5 rounds: 5 pull ups 10 Push ups
3 Sets: 10 Side delt raise 12 Bent over flyes 14 Bent over rows Then… 18 Min AMRAP 20 Alt Back Rack Reverse Lunges 20 DB Push Press 40 Double Unders 16 Alt Back Rack Reverse Lunges 16 DB Push Press 32 Double Unders 12 Alt Back Rack Reverse Lunges 12 DB Push Press 24…
