ย 

Monday, December 20, 2021

Monday

A. EMOM 12 min

Min 1-6: 5 hang power snatch + 20 double unders 75,55

Min 7-12: 3/leg overhead lunge steps + 5 burpees over the bar 75,55

B. 3 rounds for time

25/20 cal bike or row

30 SA SB alt. DB snatch 50,35

20 handstand push-ups

30 DB box step ups 50,35

Masters

A1. Sandbag cleans x 6

A2. SA DB seated press @ 30X1 x 10/arm

A3. Farmers walks x 50m

X 3 sets

B. 3 rounds for time

15 Dbl DB Hang clean & jerk

20 DB box step ups

25 Row cal


Christmas schedule ๐ŸŽ…๐Ÿผ๐ŸŽ„๐ŸŽ…๐Ÿผ๐ŸŽ„๐ŸŽ…๐Ÿผ

Thursday, December 23

NO 6:30pm class

Friday, Christmas Eve

8:30 & 9:30am ONLY

Saturday, Christmas Day

MERRY CHRISTMAS!!๐ŸŽ๐ŸŽ„๐ŸŽ…๐Ÿผ

Closed

Sunday, December 26

Closed

99 views0 comments

Recent Posts

See All

***We will be doing Murph on a Monday, May 30. We will be running 3 heats. 8am, 8:45am and 9:30am. There will be no afternoon classes. Please make sure you scale this workout appropriately. Do not hes

A. In 12 minutes complete 3 sets A1. 1 1/4 DB bench press x10-12 reps @ 50#/35# per hand A2. Strict Pronated Pull-up Max reps in 60 seconds (scale with band or ring rows if needed) A3. Side Plank 30 s

A. EMOM 4 min Hang Muscle Snatch x3 reps B. EMOM 8 min Hang Power Snatch x2-3 reps; building load from 105#/65# to a tough set for the day B. 14 minute AMRAP 27 Wall ball 20#/14# 21 Kb swings @ 53#/35

ย