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1/2/2023 - 1/8/2023

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

 


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