Tuesday 12-26-23
we will have one class today at 10:00am
2 rounds for time:
50 alternating DB snatches 50/35
50 wall-ball shots 20/14
Monday 12-25-23
the gym will be closed for Christmas. Have a merry Christmas, see you tomorrow
Tuesday the 26th we will be open for a 10:00am class.
At-home option:
For time:
24 alternating dumbbell hang snatches 50/35
100 double-unders
18 alternating dumbbell hang snatches
100 double-unders
12 alternating dumbbell hang snatches
100 double-unders
Sunday 12-24-23
the gym will be closed today and tomorrow
At-home option:
AMRAP 14:
60 alternating single-leg squats
50 sit-ups
40 single-dumbbell thrusters (20/35 lb)
30 dumbbell power cleans (35/50 lb)
20 dumbbell squats
10 wall walks
– Use one dumbbell for the thrusters.
– Use two dumbbells for the cleans and squats.
Saturday 12-23-12
12 days of Christmas
1 wall walk
2 candlestick rocks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 single-leg squats
Perform the workout like the “12 Days of Christmas” song. In round 1, perform 1 wall walk. In round 2 perform 2 candlestick rocks …
Friday 12-22-23
There will be no 6:30 pm class on Friday
holiday hours: no class on Dec 24th or 25th.
Dec 26th, 10:00 am class only.
AMRAP 2:
200-m run
AMRAP burpees
– Rest 2:00 –
AMRAP 4:
400-m run
AMRAP burpees
– Rest 4:00 –
AMRAP 6:
800-m run
AMRAP burpees
Thursday 12-21-23
For load:
3-3-3-3-3-3-3
Shoulder press
Wednesday 12-20-23
AMRAP 15:
10 wall-ball shots 20/14
10 toes-to-bars
10 box jumps 24/20
– Step down from the box.
Tuesday 12-19-23
For time:
2,000-meter row
50 alternating single-leg squats
30 hang cleans 225/135
Monday 12-18-23
5 rounds for time:
15 push jerks 95/65
12 chest-to-bar pull-ups
9 sumo deadlift high pulls 95/65
Sunday 12-17-23
AMRAP 12:
5 devils presses 50/35
10 alternating double-DB front-rack lunges
20/15 calorie Echo bike