Christmas schedule:
Today, December 24
Christmas Eve 8:30 & 9:30am only
Christmas Day
closed
“12 Days of Christmas”
(95,65)
Performed as the song is sung
1 deadlift
2 hang cleans
3 front squats
4 strict press
5 back squats
6 push press
7 thrusters
8 squat cleans
9 push jerks
10 hang power snatch
11 overhead squats
12 sumo deadlift highpulls
A. EMOM 12 minutes min 1- Sandbag bearhug carry 50m min 2- Max UB pull-ups or ring rows (cap @ 15 reps) min 3- Echo Bike 12/9 cals B. For time 55 thrusters @ 115#/75# *Every Break complete 10 barfacin
10 rounds for time 10 alternating DB snatches @ 50#/35# 10 Goblet reverse lunges @ 50#/35# 10 HR push-ups *Every 2 rounds complete a 200m run *will end on the run
A. Take 15 minutes to build to a 1RM Push Press B. 10 minute AMRAP 15-30-45-60-75... Double unders 5-10-15-20-25.. HSPU Toes to bar Masters A. Take 12 min to complete: Front squats @ 30X1 x 5 for 4 se