Saturday 12-25-21
the gym will be closed today.
merry Christmas
1 mile run for time
Category: Uncategorized
Friday 12-24-21
the gym is closed today.
10 rounds
1:00 min to complete:
shuttle run-5yds 10yds 15yds
10 air deadlifts
max jumping lunges
2:00 min rest
Thursday 12-23-21
**No evening classes today.
***All morning classes are regular time
We will be closed on the 24th,25th and the 26th
12 Days of Christmas (30 min time cap)
For Time
1 Sumo Deadlift High-Pull (75/55 lbs)
2 Thrusters (75/55 lbs)
3 Push Press (75/55 lbs)
4 Power Cleans (75/55 …
Wednesday 12-22-21
half “Collin”
3 rounds
400m sandbag carry* 50/35
12 push-press 115/75
12 box jumps 24/20
12 SDLHP 95/65
*choose a 50/35 object, kb, db, or plate
Tuesday 12-21-21
10 min AMRAP
15 wall balls 20/14
1 rope climb 15’
Monday 12-20-21
pyramid double Helen
For time:
1,200-m run
63 KB swings (53/35 lb)
36 pull-ups
800-m run
42 KB swings
24 pull-ups
400-m run
21 KB swings
12 pull-ups
Sunday 12-19-21
”Laura” with a partner
21 min AMRAP
30/21 cal row
20 burpees over the rower
10 power cleans 155/105
*alternate work and rest with a partner
Saturday 12-18-21
weighted pullups
1-1-1-1-1-1-1
weighted dips
1-1-1-1-1-1-1
Friday 12-17-21
5 rounds with a partner
50 double unders (each)
50’ single arm overhead walking lunge 50/35
Thursday 12-16-21
backsquat
3-3-3-3-3