Weekly Announcements
1) Christmas Schedule
Thursday Dec 23rd: No 5:30pm/6:30pm
Friday Dec 24th: 9:30am Class Only (12 Days of Christmas Workout)
Saturday 25th: No Classes
Sunday 26th: No Classes
2) Hoodie Pre Order by Dec 26th
Pre Order @ link below
MONDAY
A) 9-15-21
Back Squat (155/105)
Suitcases
*7min Time Cap
+
B) 21-15-9
OHS (115/85)
Toes to Ring
*7min Time Cap
+
C) For Time
50/40 Calories AB
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
*Reset Monitor
*Rest while Partner is going
*Increase intensity per interval
WEDNESDAY
A)12min to Perform
5x5 Weighted Pullups
+
4 Sets in 15min
B1) 10/arm Tripod Row
R30s
B2) 15 DB Chest Fly
R60s
+
4 Sets in 15min
C1) 8 Chin Ups
R30s
C2) 12 Supinated Bent Over Rows
R60s
THURSDAY
No 5:30pm/6:30pm Tonight
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 to Ground to OH w/ Plate
* 9min Cap
FRIDAY
Only 9:30am Class Today
*Note this class will be slightly longer than an hour
12 DAYS OF CHRISTMAS Partner Wod
1 Power Snatch (95lb / 65lb)
2 Deadlifts
3 Burpees
4 Pull-ups
5 Toes-2-Bar
6 Mtn Climbers
7 Air-Squats
8 Jumping Lunges (each jump = 1)
9 Box Jumps
10 Wall-Balls
11 KBS
12 Thrusters
This workout is done just like the song….Round 1 = 1 Christmas Power Snatch, Round 2 = 2 Ring Dips and 1 Power Snatch ….etc. Until all 12 rounds are complete. Both partners complete all # of reps for that movement. Go back and forth until complete
Saturday
Classes Cancelled Merry Christmas!
CANCELLED - SUNDAY SPECIALITY CLASS
Dec 26- Cancelled bc Christmas Weekend
Upcoming Sundays
Jan 2nd - Conditioning w/ Zach
Jan 9th - Movement Therapy w/ Jess (Knee Stability)
Jan 16th - Arms w/ Stefan
Jan 23rd - Snatch Lifting Day w/ Wes
Jan 30th - Conditioning w/ Lara