12/9/2024 - 12/15/2024

ANNOUNCMENTS

1) Spence Christmas Angels - 0 ANGELS LEFT, GREAT JOB!

They are due by Dec 16th!

Please read details below... download and zoom if you need a closer view.

(this was also sent in email last week)

2) New Program Cycle 12/2/2024 - 1/31/2024

Strarted last week, check last weeks blog for more info

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MONDAY

A) 3 Rounds in 8min

30sec Row Sprint

10 Push Ups

15 DB Arnold Press

+

5 Sets in 18min

B1) 5x8 Koji Press

R~60s

B2) 10 RDL @30X1

R~60s

+

C) 5 Rounds

1min AMRAP DB Skull Crusher

R30s

1min UB AMRAP RKBS

R30s

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TUESDAY

A) 5 Rounds for Time (15min)

15 Suitcases

15/side T. Kn. Wallball Rotational Throws

10 Barbell Curls

+

B) EMOM x 12min

Min 1: 10 Sup. Seal Rows

Min 2: 5-10 T2b

+

C) 5 Sets

10 Decline Sup Curls @31x1

Right into...

AMRAP Hammer Grip Drop Set

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WEDNESDAY

A) 3 Rounds in 8min

5 TYIs

10 Push Up to Down Dog

10/8 Cal Echo Sprint

+

B) E3MOM x 15min

DIp Progression (continuing from last week)

2-3 Wall Walks

+

C) 20min AMRAP

5 Pull ups

10 Push ups

15 Airsquats

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THURSDAY

A) EMOM x 16min

MIn 1: 10/8 Cal Row

Min 2: 7-8/leg Knee Over Toe F.E.E Split Sq

+

B) Banded Back Squat (16min)

5x10 @31x1

R2min

+

C) 5 Rounds (15min)

40 DU

10/side Deep Box Step Ups (30/24)

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FRIDAY

A) Running Clock

Min 0-5

50/43 Cal Echo

or

60/50 Cal Row

Min 5-10

50 Supermans

Jump Rope in Time Remaining

MIn 10-15

400m Run

Suitcases in Time Remaining

Min 15-20

50/43 Cal Echo

or

60/50 Cal Row

Min 20-25

40 Box Jump

Burpees in Time Remaning

Min 25-30

400m Run

Suitcases in Time Remaining

Min 30-35

Max Time Under Tension: Any Plank

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SATURDAY

8am STRENGTH

A) E3MOM x 30min

Min 0-3: 20 Bbell FR Box Step Up

Min 3-6: 10 Leaned Back Supinated Curls @31X2

Immediately into...

AMRAP Hammer Curls (same weight, seated up)

+

B) 5 Sets for Quality

10 BW Tricep Ext

Immediately into...

AMRAP Tricep Kick Backs w/ squeeze

9am CONDITIONING

A) Teams of 3

*Two people working at a time

Complete 500/420 Cal Row

One Person Rowing at all Time, the other Partners Perform Following...

Partner AMRAP

40 Wallballs

40 Burpees

40 Walking Wall Ball Lunges

40/32 Cal Echo

Your Team is done when you have rowed 500cals AND 3 Rounds of the AMRAP

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SUNDAY SPECIALTY CLASS

This Sunday Dec 15th - Olympic Lifting Tech and Practice w/ Zach

Upcoming Sunday Specialty Class Schedule

Dec 22nd - Sick CrossFit Wod w/ Brady

Dec 29th - Abs and Arms w/ Stefan

Jan 5th - Movement Therapy (Low Back and Hips w/ Jess)