12/31/2018 - 1/6/2019

Programming week of 12/31 -1/6


Weekly Announcement

January Newsletter is in your inbox this week!


MONDAY
15min to Perform Advent Calendar Sqauts
+
Emom for 15min
1 Power Clean
*Can build for first 5 min
+
5x12
DB Bench Press @3111
Advent Calendar Challenge!
Dec 31
31 Backsquats 225/135 (scale appropriately to be able to do at least 5 reps at a time)


TUESDAY
COMMUNITY 2019 WORKOUT
12pm Class ONLY
Bring Your Friends!

Teams of 4
35min Amrap
80 Wallballs (Sets of 20)
80 Box Jumps (Sets of 10)
40 Strict Pullups (sets of 5-10)
300m Team Run


Cool Down
3min/side Lax ball in hamstring sitting on box


WEDNESDAY
5 Sets
A1) 60sec L Hang
R30-60s
A2) 10 Deadlifts @4112
R60-90s
+
"Annie"
50-40-30-20-10
Double Unders
Situps

Cool Down
50 Bird Dog (Knee to Elbow) each side


THURSDAY
12min Amrap
12 Alternating Kb Press
7 Burpee Over Bar
9 Power Snatch (95/65)

Rest/Transition

12min Amrap
12 Strict Press (95/65)
7 Burpee Over Bar
9 Powerclean (95/65)

Rest and Transition

1mile Run

Cool Down
Bulletproof Shoulders


FRIDAY
Min 1-10
1min on 1 min off
DB Farmers Carry Hold

Min 10-20
2 Muscle Ups > 1 MU > BMU > C2b > PU > BPU > RR
10 Goblet Hold Reverse Lunges (5/5)

Min 20-30
10min Amrap
100m Run
12 Bent Over Barbell Rows


SATURDAY
AMRAP 24min
w/a partner Alternating Rounds

7 Burpee Over Partner*
200m Run
15med Ball Cleans

*Partner Holding Plank