Monday Dec 25 - Saturday Dec 30, 2023

Monday Dec 25

 

A very Merry Christmas to you and your families.

No classes or Open Gyms today

 

Tuesday Dec 26

 

Part A

 

Back Squat

- 5 sets of 5 reps @ 60%

 

Part B

 

5 sets 

100 Double Unders

30 Push-Ups

- Rest 1:00 between sets –

 

Wednesday Dec 27

 

Part A

 

4 Rounds

 

10 Supported Single Arm DB Row 

12 Standing KB Crush Grip French Press

Part B

 

3:00 Max Calorie Row

-3:00 rest-

3:00 Max 50 ft Shuttle Run

-3:00 rest-

3:00 Max Calorie Row

 

Thursday Dec 28

 

Part A

 

Every Minute (10:00)

3 Power Snatch (60-70%)

- Touch and Go reps

 

Part B

 

50-40-30-20-10

Wall Balls (20/14)

Abmat Sit-ups

 

Friday Dec 29

 

Part A

 

4 Rounds

 

10 Weighted Hip Thrust

10 GHD Hip Raise (Or 15 Superman) 

10 Plate Front Raise

 

Part B

 

7:00 AAMRAP

Max Burpee to bar (6in target)

 

3 min rest

 

3:00 AMRAP

Max Burpee over Bar

 

Saturday Dec 30

 

Part A

 

3 Rounds

10 Banded Pushups

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

100ft KB Overhead Walk (50L/50R)

 

Part B

Teams of 2

24 sets (12 each – alternating with partner and class through 4 stations)

24/19 Calorie Ski

24/19 Calorie Air Bike

24/19 Calorie Row

16 Shuttles (down and back = 1)

 

Sunday Dec 31

 

Open Gym per usual

 

Monday Jan 1

 

Happy New Year to everyone!

No Classes or Open gyms scheduled today