Thursday, December 28th

REGULAR THURSDAY SCHEDULE,
NO Elements Class

A1) Romanian DL 4×6
A2) Front Rack Barbell Step-ups 4×12 Each Leg

B1) Strict T2B/ K2C
4×8-12
B2) Hollow Hold
4×30-45Secs

C) 9 Min AMRAP
-Turkish Get-ups (alternating)


Wednesday, December 27th

REGULAR AM & PM Classes,
No Noon Class or MT Fit

A) Strict Press
3,3,3,3 @80% of 1RM

B) Push Press
2,2,2,2,2 @90% of 5RM

C) 3 Rounds For Time:
-25 Wall balls
-25 Sit-ups
-25 DU’s/ 50 SU’s
15Min TIME CAP


Tuesday, December 26th

NO AM CLASSES- OPEN GYM 3-6:30pm

A) Back Squat
6 EMOM:
2 Back Squats @ 90%

B) 14 Min AMRAP
-500m Row
-8 Hang Power Cleans (115/80)
-10 Burpee Bar Hops


Monday, December 25th

MERRY CHRISTMAS!
Gym Closed Today
Holiday Schedule:
*12-25 Gym Closed
*12-26 No AM Classes, PM 3-6:30pm Open Gym
*12-27 Regular AM & PM Classes, No noon or MT Fit
*12-28 Regular PM Classes, No Elements class
*12-29 Regular AM & PM Classes, No noon class
*12-30 Regular 7:30 & 8:30 classes
*1-1 Gym Closed New Years Day
*1-2 Back to Regular schedule for all classes


Saturday, December 23rd

In Pairs, alternate after each movement
12 Days Of Christmas
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 lbs)
5 Power Snatches (75/55 lbs)
6 Kettlebell Swings (70/53 lbs)
7 Pull-Ups
8 T2B/K2C
9 Box Jumps (24/20 in)
10 Double Unders
11 Burpees
12 Overhead Walking Lunges (45/25 lbs Plate)

Workout is similar to song:
1
1,2
1,2,3
1,2,3,4
etc…”


Friday, December 22nd

A) BRADSHAW

10 rounds for time of:
• 3 Handstand push-ups
• 6 Deadlift, 225/155 lb.
• 12 Pull-ups
• 24 Double-unders

*30 Min Time Cap
U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.


Thursday, December 21st

A) 15 Min to build to a single heavy clean (Power or Squat)

B) DeadlLift
3,3,3,3,3

C) 10 Min AMRAP of Cindy
-5 Pull-ups
-10 Push-ups
-15 Air Squats


Wednesday, December 20th

A) Power Snatch
4×3
Building to a heavy triple touch n’ go

B) 8min AMRAP
Odd- 18 KB Swings (70/53)
Even- 16 Wallballs

C) 3 Rounds for Time:
-15 Thruster (95/65)
-10 Reverse Barbell Lunges (95/65)


Tuesday, December 19th

A) Front Squat
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
*Start Set of 10 at the weight from your set of 8 from last week
** Ending on a heay Double
***16 Min Time Cap

B) 21-15-9
For Time:
– Power Clean (95/65)
– Toes to Bar/ K2C
– Shoulder to Overhead (95/65)


Monday, December 18th

A) 5 Min EMOM
Strict Press
-5 Reps building in weight

B) 5 Min EMOM
Push Press
-3 Reps building in weight

C) 5 Min EMOM
Push/ Split Jerk
-1 Rep building in weight

D) 12 Min AMRAP
-20 Box Jumps
-30 DUs/ 60SUs
-15 HR Push-ups
-30 DUs/ 60 DUs
-10 Pull-ups