Dec. 23 – Dec. 29, 2019

Sign up for Barbells for Boobs on NYE!

Holiday Schedule:

Christmas Eve Day: Classes at 9 am and Noon with Open Gym available from 8:30 am until 1:30 pm.

Christmas Day: 1 Class at 10 am with Open Gym available from 9:30 am until 11:30 am.

December 26: Classes at 9 am, Noon, and 4:30 pm with Open Gym available from 8:30 am until 6:00 pm.

Dec 27: regular  schedule

Dec 28: no 9 am sweat class

Dec 29-30: regular schedule

December 31: Barbells for Boobs 8:30 am – 11:00 am.

January 1: 1 Class at 10 am with Open Gym available from 9:30 am until 11:30 am.

Monday December 23, 2019

1A. 2 Count Pause Back Squat [email protected], LD2

1B. Push ups 8×50%

Dan John Complex A

3 rounds of:

8 Barbell Rows

8 Hang Cleans

8 Front Squats

8 Presses

8 Back Squats

8 Good Mornings

Rx: 115/75

Rx+: Any weight over 115/75, but you cannot return the bar to the floor after the start of a round.

Tuesday

1A. Hang Clean 5 working sets of 3.

1B. Nordic Curls 5×6-8

EMOM for 20 minutes:

Station 1 (5 Rounds):
8 Burpees
Max RKBS 53/35

Station 2 (5 Rounds):
5 Pull ups
Max Double Unders

Station 3 (5 Rounds):
10 Goblet Squats 53/35
Max Push ups

Station 4 (5 Rounds):
10 Goblet Lunges 53/35
Max Sit ups

Wednesday

With a partner complete:
1000m Run Together
20 Burpee Box Jumps 24/20
40 Toes-to-bar
60 RKBS 53/35
1000m Run Together
60 RKBS 53/35
40 Toes-to-bar
20 Burpee Box Jumps 24/20
1000m Run Together

Thursday

1A. Single Arm DB Bench Press 5 sets of 10 per side.

1B. Ring Pull ups for 5 sets of max reps.

AMRAP 18

20 Wall Balls 20/14
200m run w/ ball
20 Russian Twists w/ ball

Friday

1A. Front Squat 5 sets of 4 @ 87%

1B. 4 Rounds of Mary

“DG”
AMRAP 10

8 Toes-to-bar
8 DB Thrusters, 35/25
12 DB Walking Lunges, 35/25

Saturday

Partner Badger
3 Rounds for time of:

40 Squat Cleans 95/65
40 Pull ups
Run 800m Together.

 

*no 9 am sweat class today! Back to regularly scheduled 9 am’s on Jan 4!

Sunday

5 Rounds for time of:

5 DB Push Presses
10 DB Hang Power Cleans
15 DB Deadlifts
20 Renegade Rows (No push ups)
15 Mountain Climbers (L+R=1)
10 Push ups
5 DB Clusters

Rx: 50/35