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12/19/2022 - 12/25/2022

Updated: Dec 22, 2022


1) Starting THIS MONDAY, December 19th and moving forward we will be changing the Monday, Wednesday, and Friday 7am to 645am.


2) Christmas Schedule

Normal class schedule all week UNTIL Friday

Fri Dec 23: 5:30pm Cancelled

Saturday Dec 24: 9:30am Cancelled

Sunday Dec 25: 11am Cancelled

Monday Dec 26: ONLY 12pm Mega Class (all other cancelled)

 

MONDAY

5 Sets in 12min

A1) 10-12 Press

A2) 5-10 Pullups > 4-6 Negatives

+

5 Sets in 12min

B1)10 Ring Standing Curls

B2) 10 DB Skull Crusher

+

C) E2MOM x 14min

5/5 Front Rack Sit Up to Press

40 DU

 

TUESDAY

A) 5x8-15 Box Dips

Scale to Bench Cips

+

B)For total time

Buy In

50 Wall Balls > Goblet Squats

+

5 RFT

12/10 Echo Bike Cals

20 Burpees

+

Buy Out

50 WallBalls


Total Time Cap

25min

 

WEDNESDAY

A) 10min AMRAP

200m Run

20 RKBS


B) 10min AMRAP

500/450m Row

20 Sit Ups


C) 10min AMRAP

20/14 Cal Echo

20 W. Lunge


D) 10min AMRAP

100 Single Unders

10 Ring Rows



 

THURSDAY

A) 5x10/side Front Foot Elevated Split Squat

+

B) E3min x 6 sets (28min)

Set 1: 500m/450m Row

Set 2: 10/side SA DB HG BP

20 Box Jump Step Down



 

FRIDAY

5:30pm Class Cancelled


12 DAYS OF CHRISTMAS Workout


1 Power Snatch (95lb / 65lb)

2 Pullups

3 Burpees

4 Push Press

5 Front Squats

6 Mtn Climbers (per arm)

7 Jumping Jaxs

8 Toes-2-Bar

9 Box Jumps

10(0)m Run

11 KBS

12 Thrusters


This workout is done just like the song….

 

SATRUDAY 9:30am Class Cancelled


A) Bench Press

12, 8, 5, 4 Warm Up/Build

4x4 Heavy Bench

+

B) 20min AMRAP

With a Partner - Alternating Rounds

10 Burpees

10 Abmat situps

200m Run

 

SUNDAY SPECIALITY CLASS


Dec 25th- Cancelled bc Christmas


Upcoming Sundays

Jan 1st - Cancelled NY

 


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