Saturday 12-31-22
4 sets for AMRAP 4:
3 hang power cleans (95/135 lb)
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.
Friday 12-30-22
7 rounds for load
6 back rack reverse lunges (3 per leg)
Thursday 12-29-22
EMOM 5:
:30 max calorie row
EMOM 5:
:40 max calorie row
EMOM 5:
:45 max calorie row
EMOM 5:
:50 max calorie row
Wednesday 12-28-22
*reminder, we won’t have a 5:15 am class this week.
8 min AMRAP
2 wall walks
2 deadlifts 315/205
Tuesday 12-27-22
30-25-20-15-10
ghd situps
100-80-60-40-20
double unders
Monday 12-26-2
the gym will be closed today, we will reopen Tuesday, with normal hours.
rest day.
Sunday 12-25-22
the gym will be closed today.
Merry Christmas!
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