Christmas schedule
Christmas Eve, Wednesday, December 24
8:30 & 9:30 classes
Open gym 7:30
🎄🎅Christmas Day🎅🎄
Merry Christmas!!🌲🎁
Closed
Friday, December 26
Open gym 7am to 11am
12/22
A. EMOM x8 min
min 1: 12 barbell front rack reverse lunges @ 115#/75#+
Min 2: 10 Seated DB pause shoulder press
rest 2:00
EMOM 8 min
Min 1: 12 Pendlay rows @ 115#/75#+
Min 2: Max feet anchored sit-ups in 40 seconds w/ hands across chest
B. 10 minute AMRAP
8 Deadlifts @ 155#/105#
10 Push-ups
12 Step-ups 24″/20″
Essentials
A. 8 minute AMRAP
Bike erg 500m or Row 200m
16 plate ground to overhead
12 alt. v-ups
rest 2:00
8 minute AMRAP
run 200m or echo bike 8/6 cals
12 Pull-ups or Ring rows
16 walking lunges
B. Accumulate 100 banded bicep curls
+
Accumulate 2:30 minute plank on elbows