Saturday 12-30-23
4 x AMRAP 4:
3 hang power cleans 13595
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.
Friday 12-29-23
7 sets for load:
6 alternating front-rack reverse lunges
– 3 on each leg
Thursday 12-28-23
EMOM 5:
:35 max-calorie row
EMOM 5:
:40 max-calorie row
EMOM 5:
:45 max-calorie row
EMOM 5:
:50 max-calorie row
Wednesday 12-27-23
we will not have a 5:15 am class this week. All other classes are normal.
AMRAP 8:
2 wall walks
2 deadlifts 315/205
Tuesday 12-26-23
we will have one class today at 10:00am
2 rounds for time:
50 alternating DB snatches 50/35
50 wall-ball shots 20/14
Monday 12-25-23
the gym will be closed for Christmas. Have a merry Christmas, see you tomorrow
Tuesday the 26th we will be open for a 10:00am class.
At-home option:
For time:
24 alternating dumbbell hang snatches 50/35
100 double-unders
18 alternating dumbbell hang snatches
100 double-unders
12 alternating dumbbell hang snatches
100 double-unders
Sunday 12-24-23
the gym will be closed today and tomorrow
At-home option:
AMRAP 14:
60 alternating single-leg squats
50 sit-ups
40 single-dumbbell thrusters (20/35 lb)
30 dumbbell power cleans (35/50 lb)
20 dumbbell squats
10 wall walks
– Use one dumbbell for the thrusters.
– Use two dumbbells for the cleans and squats.
Saturday 12-23-12
12 days of Christmas
1 wall walk
2 candlestick rocks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 single-leg squats
Perform the workout like the “12 Days of Christmas” song. In round 1, perform 1 wall walk. In round 2 perform 2 candlestick rocks …
Friday 12-22-23
There will be no 6:30 pm class on Friday
holiday hours: no class on Dec 24th or 25th.
Dec 26th, 10:00 am class only.
AMRAP 2:
200-m run
AMRAP burpees
– Rest 2:00 –
AMRAP 4:
400-m run
AMRAP burpees
– Rest 4:00 –
AMRAP 6:
800-m run
AMRAP burpees
Thursday 12-21-23
For load:
3-3-3-3-3-3-3
Shoulder press