1) Christmas Angel Tree for Spence Middle School
- Check your emails if you got a Christmas angel off the tree. All exact instructions are in that email.
2) Starting December 19th and moving forward we will be changing the Monday, Wednesday, and Friday 7am to 645am
MONDAY
A) Emom x 9min
MIn 1: 8-10 Burpees
Min 2: 45sec Crab Bridge Hold
Min 3: 10-20sec Handstand Hold on Wall*
*Must be able to kick up 100% of the time successfully. Otherwise scale to overhead hold.
+
B) Emom x 12 min
Min 1: 6-10 Box Dips
Min 2: 6-10 Push Ups
+
C) 20min Amrao
2 Pull Ups > 4 HARD Jumping PU > 6 Bbell C2B
3 Wall Walks
8 KBS (70/53)
TUESDAY
A) Emom x 10min
3/side front to back lunges
6 RKBS
+
B) 6x6 Backsquat
+
C) 30min Amrap w a Partner
40 Wallballs (20/14)
40 Calorie Row and/or AB
40 Toes to Bar
WEDNESDAY
5 Sets
A1)15-20 Dual DB OH Tri Extension
R45-60s
A2) 14 Heavy Crossbody Curls
R45-60s
+
B) 35min AMRAP
400m Run
500/450m Row
40 Slamballs (30/20)
40 SA DB PP (50/35)
20/side
THURSDAY
A) For Quality in 18min
100 Ring Rows
50 DB Bench Press
+
B) 3 RFT
50 Situp
50 SA Db HPC (50/35lb)*
*25/side
FRIDAY
A) 4 Sets in 12min
20/side Laying Wall Abductor Raises
10/side Single Leg Calf Raise
+
B) Deficit Drop Lunge in 15min
10,8,5,5,5,5,5 (per leg)
+
C) Deadlift 16min
10,8,5,5,5,5,5
Saturday
A) 4 Sets in 12min
20 Reverse Bent Over Fly
25 Boxer Situps
+
B) E4min x 6 sets (28min)
10 Thrusters (95/65)
10 Burpee Over Box (24/20)
Score each round for speed
SUNDAY SPECIALITY CLASS
Dec 18th - Cardio and Abs w/ Brie
Upcoming Sundays
Dec 25th- Cancelled Christmas
Jan 1st - Cancelled NY
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