12/15/2025 - 12/21/2025

ANNOUNCMENTS

1) TUESDAY (dec 16) IS OUR CHRISTMAS ANGEL DEADLINE!

***Please reach out to me if there are issues***

Wrapping info for spence angels below. Also good examples already in gymnasium.

MONDAY

A) 9-15-21

Back Squat (185/135)

Suitcases

*8min Time Cap

+

B) 21-15-9

OHS (95/65)

Toes to Bar

8min Time Cap

+

C) For Time

50/40 Cal Row

100 Walking Lunge w 50/35# Goblet Hold

*15min Time Cap

TUESDAY

A) For Time

Bench Press

16,14,12,10,8,6

Pushups

6,8,10,12,14,16

+

B) 10 Sets w/ a Partner (Each do 5 sets)

1:45 Row for Max Meters

Trans 15s

*Rest while Partner is going

*Increase intensity per interval

WEDNESDAY

A) 85/62 Echo Bike Cals for Time

5min Cap

OR

800m Run for Time

+

B) Every 3:30s x 4sets

10/arm Tripod Row

15 DB Chest Fly

+

C) Every 3:30s x 4 sets

12 Chin Ups

12 Supinated Bent Over Rows

THURSDAY

A) 15min to Build to a Challenging Power Clean

+

B) 21min Emom

Min 1: 100m Run

Min 2: 25/25 Sec L/R Plank

Min 3: 3 Challenging Power Cleans

+

C) 50 Push Up to Ground to OH w/ Plate

* 9min Cap

FRIDAY

A) Emom x10min

Strict Pullups > Light Banded > Negatives

B) Every 1:15 x 18 Sets

1: 15 /11 Cal Echo

2: 16 Box Jump Step Down

3: 12/10 Cal Row

SATURDAY

8am STRENGTH

A) Split Jerk Tech and EMOM

9am CONDITIONING

A) In 15min Perform the Following

1x20 Strict Press

1x12 Strict Press

4x6 Push Press

+

B) Emom x 30min

Station 1: 100m Run

Station 2: 15 Situps

Station 3: 16/13 AB Calories

Station 4: 40sec of Russian Twists

Station 5: 12 Goblet Squats