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12/12/2022 - 12/18/2022


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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