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