Updated: Dec 23, 2019
chris schedule
Tuesday, December 24, Christmas Eve
8:30 & 9:30am only
Wednesday, December 25, Christmas Day
Closed
Merry Christmas !!!🎄🎁🎄
A. Min 1-10
For time:
15-12-9-6-3
Row cal
Chest to bar pull-ups
Push-ups
Min 12 - 22
For time:
15-12-9-6-3
AB calories
Goblet squats (70,53)
GH sit-ups
Min 24-34
For time:
15-12-9-6-3
Handstand push-ups
Box jumps
30-24-18-12-6
double unders
Minutes 00:00-10:00 Row 40/28 cals 30 burpee box-jump on and over 24"/20" Row 40/28 cals Minutes 10:00-20:00 3 rounds Echo Bike 14/10 cals 7 devil press @ 50#/35# per hand Minutes 20:00-30:00 8 minute
A. Take 15 minutes to complete 4 sets of the following 6 Deficit Deadlifts (standing on 45# plates) @ 60%-70% of 1RM Deadlift Max strict/Ring/Box Dips in 45 seconds B. 3 rounds for time Run 300m 12 Po
A. EMOM 12 minutes min 1: 6-8 seated Db strict press @ 50#/35# per hand min 2: 7-10 strict or banded pronated pull-ups min 3: Plank on elbows 45 seconds B. 6 minute AMRAP 10 Box-jumps 24"/20" box 10 S