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12/26/2022 - 1/1/2023

Updated: Dec 31, 2022

ANNOUNCMENTS


1) NYE SCHEDULE

Mon Dec 26th: ONLY Noon Class. All other classes cancelled.

Fri Dec 30th: 5:30pm Cancelled

Saturday Dec 31st: 9:30am Cancelled

Sunday Jan 1: 11am Cancelled

Monday Jan 2nd: Noon Mega Class (all other classes cancelled)


2) New Programming Cycle: Starting Jan 16th


3) The Next Life Style Plan will be starting Mid to End of Jan


THANK YOU to everyone who donated to our angel tree this year for Spence Middle School. I got a lot of heart warming pictures from the teachers (I cant share on here), but be proud we made 43 kids Christmas mornings incredibly better. I know every year the angel tree is a lot of work for yall, appreciate everyone doing their part.




 

Monday

A) EMOM x 8

Min 1: 15 PVC Pass Through (ext/int alternating sets)

Min 2: 10 Burpees

+

B) 5 Rounds

60sec Incline DB Strict Press

300/250m Row

Rest ~60 Btwn Sets

+

C) 5 Rounds

14 Seal Row

14 Alt Arnold Press

+

D) 100 Suitcases for time

6min Cap

 

TUESDAY

A) 15min Amrap

16 DB/KB Frog Deadlifts

8/side Overhead Reverse Lunge

4/side DB/KB Squat Cleans

+

B) Every 1:15 x 21 sets (22min 20s)

Min 1:14-16 Front Rack KB/DB Step Ups

Min 2: 8-10/side Banded Clam Shell Side Plank Thrusts

Min 3: 13/10 Echo Cals

 

WEDNESDAY

A) 12min Emom

13/10 Echo Cals or 17/13 Cal Row

+

B) 12min Emom

Min 1: 45sec Crab Hold

Min 2: 45sec Forearm Plank

+

C) 12min Emom

SIngle Unders

*E2min stop and Perform 10 Heavy Db Curls

 

THURSDAY

4 Sets

A1) 7 Barbell Strict Press*

*2 sec pause at the top

R~60s

A2) 8-10 Strict Pullups

R~60s

A3) 10 Weighted Dips*

*2 sec pause at bottom of the dip

R~60s

A4) 100m Heavy Farmers Carry

R~60s

+

B) 8min of Abmat Situps

20sec of work

10sec of rest

 

FRIDAY

A) 6 Sets in 16min

Box/Bench Sqaut

10,8,6,6,6,6

Super Set w/

10/side Weighted Calf Raise

+

B) 1000m Row Time Trial

 

SATURDAY

5 Sets

A1) 12 Seal Rows

R60s

A2) 12-15 Overhead Tricep Extensions

R60s

+

B) 6 Sets

200 Run

12 Demon press

8 Burpee

R30s

 

SUNDAY SPECIALITY CLASS


Jan 1st - Cancelled NYE


Upcoming Sundays

TBA

 


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