ANNOUNCMENTS
1) NYE SCHEDULE
-Monday Jan 2nd: Noon Mega Class (all other classes cancelled)
-Tuesday Normal Class Schedule Resumes.
2) New Programming Cycle: Starting Jan 16th
The Next Life Style Plan will be starting Mid to End of Jan
3) New Preorder of Hoodies should be out soon.
MONDAY
ONLY NOON MEGA CLASS TODAY!
Teams of 4
Pair A) 1 Pair completes 6 Rounds Total*
350/275m Row
12 Burpees
*Alternating Rounds
Pair B) 1 Pair Completes the Following
120 Burpees Box Jump Step Down
***A & B have a 15min Cap
+
Team C) After both teams are done move onto...
8x400m Run
***Part C is capped when the clock hits 30min
+
Team D) After run is complete move onto...
400 Wallballs*
*Two members working at a time
*** Part D is capped when the clock hits 40min
TUESDAY
Holidays are over - back to normal life and class schedule.
A) EMOM x 12min
Min 1: 12/10 Cal Echo
Min 2: 10 Int/Ext Pvc PT
Min 3: 10 Yoga Push Up w/ Ankle Grab
+
B) E4min x 5 Sets (20min)
15 Incline DB HG BP
20 UB Hvy RKBS
+
C) 3 RFS in 15min
500/450m Row
15 HR PU
RaN
WEDNESDAY
A) 30min Amrap w a Partner
30/24 Cal Echo
40 DB Box Overs (50/35) (24/20)
30 Db Push Press 50/35)
THURSDAY
4 Sets
A1) 12 Inc Db Tricep Skull Crushers @30X1
R~60s
A2) 12 Standing Barbell Tri @30X1
R~60s
+
4 Sets
B1) 10 Spiderman Push Ups > Push ups @30x2
R~60s
B2) 12 Spiderman Kb Curls @30X2
R~60s
+
C) 50 (each) Strict Knee Raise with partner back support
slow lowering down
FRIDAY
A) 3x20 Goblet Drop Curtsy Squat
*super set with 10 bootstrappers while resting
+
B) 5x10 Banded Gob Squat
R60s
+
C) AMRAP 12Min
Set of 10 Unbroken Strict Pullups
or
Emom
3 Negatives > Assisted Negatives
+
D) 500m Row Time Trial
SATURDAY
A) Every 5min for 5 Rounds
20 Hang DB Snatch
10 Burpees
400m Run
SUNDAY SPECIALITY CLASS
Jan 8- Arms w/ Zach
Upcoming Sundays
Jan 15 - Cardio and Abs w/ Brie
Jan 22 - Movement Therapy w/ Jess
Jan 29 - Arms w/ Stefan