Week 12-28-25
New Year’s schedule
New Year’s Eve, Wednesday, December 31
8:30 & 9:30 classes
Open gym 7:00am
Thursday, January 1, 2026
🎉🥳New Year’s Day🎆🎊
Happy New Year!!🎉🥳
Closed
Friday, January 2, 2026
Open gym 7am to 12 noon
Monday
A. Every 1:30 x8 sets (4 sets each alternating)
set 1: 10-15 DB bench press @ 50#/35#+ per hand+6-8 strict pull-ups
set 2: Echo bike 15 seconds Hard+12 Russian kb swings @ 70#/53#
*Go heavier on Bench press if you can finish within rep range
*Bike is NOT max effort
B. 8 minute AMRAP
20 Double unders or 30 single unders
8 v-ups
12 Double DB or Kb push press @ 35#/20#-25# per hand
Essentials
A. EMOM 12 min
Min 1: row 10/8 cals
Min 2: max DB step-ups in 40 seconds
Min 3: weighted plank on elbows 35-45 sec
B. 12 min AMRAP
2-4-6-8-10…
Single arm DB hang squat clean
Single arm DB shoulder to overhead arm #1
Single arm DB shoulder to overhead arm #2
*Run 100m after each set