MONDAY 12.26.22
12pm Class Only
Juan Christmas Cookies Special
30 Minute Clock
3 rounds of
2min max burpees
2min max cal row
2min max double unders
2min max cal bike
2min rest
TUESDAY 12.27.22
Push Press 5RM - 12 Minutes
3 Rounds for Time
15 Strict HSPU
15 C2B Pull-Ups
500/400m Row
WEDNESDAY 12.28.22
5 Rounds
10 Burpees Over Bar
15 Toes to Bar
Squat Clean Ladder
Rd 1: 10@135/95 lbs (50%)
Rd2: 8@185/125 lbs (60%)
Rd 3: 6@225/155 lbs (70%)
Rd 4: 4@255/165 lbs (80%)
Rd 5: 2@275/175 lbs (90%)
New Athletes can use DBs and do 10 reps squat clean per round
THURSDAY 12.29.22
Functional Bodybuilding 7:30am & 6:30pm
Open Gym 5:30pm
Bench Press - Build to Heavy 4RM - 12 minutes
AMRAP 18
20 Alternating Bicep Curls
16 DB Hang Reverse Lunges
15 BTN Tricep Ext
15 123 Up Downs
FRIDAY 12.30.22
Deadlift 4RM - 12 Minutes
Teams of 2
10 Rounds Relay Style
6 Power Clean & Jerk
8 Front Squats
10 Pull-Ups
Rx: 135/95 lbs
SATURDAY 12.31.22
NYE Send It Surprise Workout
SUNDAY 1.1.22
Closed - HAPPY NEW YEAR!