Schedule Announcements:

Evening classes Mon-Wed consolidated to 5:30pm & 7pm only. Thursday & Friday remain the same (5:30&6:30pm). 5:30pm Members can now stay after class to stretch or do accessory work and 7pm members may come early to do the same.

Closed Saturday December 24 & Sunday December 25 for Christmas.

12pm Class only Monday December 26

Normal Schedule resumes Tuesday December 27

MONDAY 12.19.22

High Bar Back Squats - 15 minutes

4 Sets @ 50-60-70-80%

2 Pause + 2 Full Speed

Pause :02 at the bottom of each pause Rep. 

THEN

build to HEAVY set of BELTLESS 2 Reps

NO BELTS ALLOWED

If your core isn't strong enough to support the weight, don't lift it. 


Leg Day AMRAP 15

15 Bulgarian Split Squats Left

15 Bulgarian Split Squats Right

15 Heel Elevated Goblet Squats

15 Ring Dips

15 Zombie Sit Ups

At 16:00 mark, max burpees over DB











TUESDAY 12.20.22

Push Press 5RM - 12 Minutes

Build to HEAVY UNBROKEN set

Teams of 2 AMRAP 18 Relay

Rx: 

25' Handstand Walk

7 Bar Muscle Ups

Scaled

3 Wall Walks

14 Pull-Ups or Ring Rows

One Athlete Rows while the other does 1 Round of gymnastics. 

Score 1: total team rounds + Reps

Score 2: total team calories 











WEDNESDAY 12.21.22

12 Days of Dumbbells

1 Devil's Press

2 DB Hang Lunges

3 Pushups (Dumbbell Deficit)

4 Burpees Over DB

5 HSPU / Push Press

6 Front Squats

7 Deadlifts

8 Reverse Hang Lunges

9 Pull-Ups / Ring Rows

10 Alt DB Snatch

11 Toes to Bar

12 Thrusters

The Workout is performed like the song.

Round 1 = 1 Devils Press

Round 2 = 2 Lunges + 1 Devils Press

Round 3 = 3 Push-ups + 2 Lunges + 1 Devils Press

Etc

Round 12 = 12 Thrusters, 11 Toes to Bar, 10 Alt DB Snatch… and a Devils Press in a pear tree







THURSDAY 12.22.22

Bench Press - Build to Heavy 5RM - 12 minutes 

EMOM 20

M1) Alternating Bicep Curls

M2) Single DB Skull Crushers

M3) Arms Only Rowing

M4) 123 Up Downs







FRIDAY 12.23.22

Deadlift 5RM - 12 Minutes 

Teams of 2 - 10 Rounds Relay Style

10 Power Cleans 

10 Front Rack Lunges

10 Push Press

Rx: 95/65 lbs