Week 12-22-24
🎄🎅Holiday schedule:
Tuesday, December 24, Christmas Eve
8:30 & 9:30 classes only
Wednesday, December 25, Christmas Day
MERRY CHRISTMAS!! 🎄🎅🎄
Closed
Thursday, December 26
Classes
9:00am
4:30 & 5:30pm
12/23
A. EMOM 12 min
min 1- Row 12/9 cals
min 2- Max DB step-ups 20″ box 50#/35# per hand in 40 seconds
min 3- weighted plank on elbows 35-45 seconds @ 45#/25#
B. 12 minute AMRAP
2-4-6-8-10…
Single arm DB hang squat clean @ 70#/50#
Single arm DB s2oh arm #1
Single arm DB s2oh arm #2
*Run 100m after each set
*Increase run distance to 200m after the round of 8
Essentials
❄️ 12 days of Christmas
1-thruster
2- shoulder to overhead
3-front squats
4- hang power cleans
5- deadlifts
6- strict pull-ups or ring rows
7- box step-ups
8- burpees
9- toes to bar or v-ups
10-push-ups
11- walking lunges
12- wall walks/shuttle walks