Dec 30 – Jan 5, 2020

Sign up for Barbells for Boobs on NYE!

 

Holiday Schedule:

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 30, 2019

1A. 2ct Pause Back Squat x5@9, LD2

1B. Max Reps Push ups, 3×50%

AMRAP 16

10 Pull ups

20 Lunges

30 Double Unders

Tuesday

New Years Eve: Barbells for Boobs

Grace

For time:

30 Clean and Jerks, 135/95

Wednesday

New Year’s Day

“2020”

Complete 20 reps of each exercise in any order. Once begun, you must complete all 20 reps of an exercise.

  1. Lunges
  2. Push ups
  3. Pull ups
  4. Burpees
  5. Toes-to-bar
  6. Mountain Climbers
  7. Step ups, 24/20
  8. Box Jumps, 24/20
  9. Sit ups
  10. Run 200m
  11. American Kettlebell Swings, 53/35
  12. Double Unders
  13. Wall Balls, 20/14
  14. Goblet Squats, 45/30
  15. Bike 20 Cals
  16. Thrusters, 75/55
  17. Hang Power Cleans, 75/55
  18. DB Snatch, 50/35
  19. Push Press 75/55
  20. Sumo Deadlift High Pull, 75/55

Thursday

1A. DB Bench Press, 10 RM then 3×6-8

1B. DB Row 3-5 sets of 10.

5 Rounds for time of:

250 ft Farmer’s Carry, 50/35

20 Renegade Rows

10 DB Thrusters

9 am Sweat Class WOD

AMRAP 24

24 wall balls 14/20

24 dB push press 20/35

24 box jumps 20/24

24 alt dB snatches 20/35

24 row for calories

*this is the last 9 am T/Th sweat class. Starting Jan 6 t/th sweat classes are moving to 6:30 am!

 

Friday

1A. Front Squat 5 sets of 3 @ 90%

1B. 5 Rounds of Mary

“Nasty Girls”
3 Rounds for time of:

50 Air Squats

7 Muscle ups

10 Hang Power Cleans, 135/95

 

The entire building had to evacuate due to flooding this afternoon. We plan to be back up and running for am class on Saturday! We are so sorry for the inconvenience! Complete the at home WOD below for Committed Credit! Email us or DM your time in Instagram!

Buy in 75 air squats

then

10-9-8-7-6-5-4-3-2-1

Burpees

Sit ups

then

75 air squat cash out

 

Saturday

Partner Tommy Mac

3 Rounds for time of:

12 Burpees
12 Thrusters
12 Burpees
12 Power Snatches
12 Burpees
12 Push Jerks
12 Burpees
12 Hang Squat Cleans
12 Burpees
12 Overhead Squats
Rx: 115/75

 

9 am Sweat WOD

4 Rounds for Time

20 Cal Row

15 DB Thrusters 20/35

10 Pull Ups

15 Wall Balls 14/20

20 Cal Row

 

Sunday

For time:

50 Lunges

40 Russian KBS 53/35

30 Toes-to-bar

40 Lunges

30 RKBS

20 TTB

30 Lunges

20 RKBS

10 TTB