Weekly Announcements
1) ANOTHER REMINDER!!! NEW CLASS TIME STARTING WED DECEMBER 1st!
Mon, Wed, and Fri we will have a 7:45am Class Time starting Dec 1.
Friday 6:30pm classes are cancelled moving forward
2) Christmas Tacky Sweater Social Saturday December 11th @ 4:30pm Details TBA
3) Sunday Specialty Class
Dec 5th: Handstand Skill Work w/ Brie
Upcoming Sundays
Dec 12th: Movement Therapy w/ Jess (Shoulders)
Dec 19th: Arm Day w/ Zach
Dec 26th: Cancelled for Xmas Holiday
Monday
A) 7min AMRAP
10 scap pullups
10 scap pushups
10 Yoga Push Ups
+
B) 5x8 @2010 in 14min
Incline Barbell Bench (2 red incline)
+
C) 5x15 @2010 in 15min
Hammer to Supinated Db Bench Press
+
D) 15min AMRAP at a steady pace switching with a partner.
12 Push Ups > Regular Pushups > Inclined Push Ups
15/12 Cal Bike/Row
Tuesday
A) E2mom x 4 sets
30sec Dead Bug
30sec Superman Hold
14 Db reverse Lunge
5 squat jumps
+
B) In 20min Perform the Following
5x6/side Bulg Split Squat*
*rest 20 sec btwn legs
Right into...
14-18 Deficit Jumping Lunges
R90-120s
+
C) 12min Amrap
20s L-Hang
20 straight Leg Situps
Wednesday
Reminder: Startin TODAY and moving forward we now
have a 7:45am class Mon/Wed/Fri
A) 5 Sets in 13min
1,2,3,4,5 Strict Pullup Ladder
+
4 Sets in 16min
B1) 8 Bentover Barbell Row
R60s
B2) 12 Supinated Barbell Body Row
R60s
+
D) Alternating with partner
200 Total Empty Barbell Curls (20 UB at a time)
200 Tricep Kick Backs (10/side UB at a time)
Thursday
A) 6 Rounds for Total Time*
*alternating rounds w a partner (3 each)
12 Dual Kb DeadLifts
15 Burpees
10 Lateral PVC Jump Overs (24/20)
+
B) 6 Rounds for Total Time*
*alternating rounds w a partner (3 each)
10 DB PC
30 Mountain Climbers (R/L = 2)
50 Double Unders
Friday
Reminder: Moving forward we now have a 7:45am class Mon/Wed/Fri.
AND the 6:30pm class on Friday is cancelled.
A) 4x12-15
BB glute bridge
*All sets heavy
R75s
+
B) 5x10-12/side DB/KB SL RDL
R75s
+
C) "Karen"
150 Wallballs for Time (20/14)
Saturday
4x10/side Wall Sit Kb Strict Press
+
Strict Press
5 working sets of 5 Reps
R2min
+
30min Amrap
Groups of 3
30 Star Jumps
600m Run
90 Burpees
1200m Row (400m at a time)
*Split Work Evenly
Sunday Specialty Class
Dec 5th: Handstand Skill Work w/ Brie
Upcoming Sundays
Dec 12th: Movement Therapy w/ Jess (Shoulders)
Dec 19th: Arm Day w/ Zach
Dec 26th: Cancelled for Xmas Holiday