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12/27/2021 - 1/2/2022

Updated: Jan 1

Weekly Announcements

1) New Years Schedule

Thursday Dec 23rd: No 6:30pm

Friday Dec 24th: 9:30am Class Only (ignore class caps)

Saturday 25th: 9:30am Class Only (ignore class caps)


2) Programming and New Year Nutrition (The LifeStyle Plan)

Right now we are in a transition phase of programming (AKA letting ppl get back to the gym as they leave the holidays behind). We will start a regimented program about mid Jan.

Nutrition: In the next couple days the revamped LifeStyle Nutrition Plan registration will go live.

 

MONDAY

A)10min Amrap

Strict C2b > Pullup > Light Banded > Barbell

*20 minimum rep @ scale.

+

B) EMOM x 20min

P1: 5 Thrusters (95/65)

7 Burpee Over Bar

P2: Bar Hang*

*P2 has to be hanging for P1 to work

**Switch every min

 

TUESDAY

A) E5min x 20min

400m Run

30 DU

15 Box Jump Step Down

+

B) 5 Rounds

10 Toes 2 Bar

15 Air Squat

20 Slamballs

*15min Cap

 

WEDNESDAY

A) E2MOM x 16min

20 Inverted Body Rows

20 Coffin Press

+

B) 4 Rounds in 16min

20 Tall Kneeling Goblet LM Strict Press

R45s

12 Db/Kb Tripod Row

R45s

+

C) 12min AMRAP

P1: 16/14 Cal Row

P2: 10 Seated Sup Db Curl

 

THURSDAY

NO 6:30pm Class Tonight

A) 5 Rounds

6 Snatch Grip RDL

6 Hi Hang Power Snatch

12 Alternating DB Single Arm Push Jerk

20/15 cal AB

~R3min


*Snatch Grip RDL and HH PSn are unbroken.

*6/side Push press

 

FRIDAY

ONLY 9:30am Class*

*Ignore class cap, come even if you are waitlisted

A) Emom 10 min

5 Toes to Bar

5 Toes to Ring

+

B) 4x10/side

Staggered Stance DB RDL

R30s btwn legs and sets

+

C) E2Mom x 20min

10 Push Hard Ups

10 Ring hard Rows

 

Saturday

Happy New Year!

ONLY 9:30am Class*

*Ignore class cap, come even if you are waitlisted

A) In 15min Perform the Following

1x20 Strict Press

2x12 Push Press

4x6 Push Press

+

B) Emom x 28min

Station 1: 15 Situps

Station 2: 15-16/12-13 AB Calories

Station 3: 40sec of Russian Twists

Station 4: 15 Demon Press

 

SUNDAY SPECIALITY CLASS


Jan 2nd - Conditioning w/ Zach


Upcoming Sundays

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

 

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