Saturday 12-24-22
the gym will be closed until Tuesday, but in the meantime…..
try this!
150 hand release pushups
120 air squats
for time,
3-2-1 GO!
Friday 12-23-22
** Reminder, we will be closed Saturday Sunday and Monday, normal hours will resume on Tuesday December 27th.
“Randy”
75 power snatches 75/55
Thursday 12-22-22
5 rounds
2:00 for reps
25/18 cal row
max double-unders
2:00 rest
Wednesday 12-21-22
15 db burpee box overs 50/35 24/20
15 deadlifts 185/125
15 overhead squats 115/75
15 ring muscle ups
-2 db for the burpees
Tuesday 12-20-22
** this week only…..no 5:15 am class. We will have 6:30pm classes
12 min AMRAP
50ft handstand walk
20 toes-to-bar
10 push-jerks 155/105
Monday 12-19-22
For time:
150-ft DB walking lunges (35/50 lb)
50 alternating DB hang snatches
150-ft DB walking lunges
50 single-arm DB hang power cleans
150-ft DB walking lunges
50 lateral hops over DB
150-ft DB walking lunges
50 single-arm DB deadlift
– Use a single DB for all weighted movements.
Sunday 12-18-22
15 min AMRAP
12 ring muscleups
9 Turkish getups 53/35
Saturday 12-17-22
20 min AMRAP with a partner
partner 1 300/250 m row
partner 2 12 hang power snatches 115/75
partners switch after the row and the snatches are completed
partners perform 5 synchronized bar facing burpees before rotating
Friday 12-16-22
** next week Dec 19-23rd, we will have holiday hours. We will have classes at 6:00AM, 9:00AM and 5:30PM.
back squats
5-5-5-5-5
Thursday 12-15-22
21-18-15-12-9
V-ups
pullups
shuttle runs
- 1 shuttle runs = 25 feet