Weekly Announcements
1) Thanks to everyone who came out to the Christmas Party. It was a blast!
2) Spence Christmas Angel Tree Info (Again)
- If you have a size question or other question please text me.
3) Reminder NEW CLASS TIME
Mon, Wed, and Fri we will have a 7:45am Class Time
**Friday 6:30pm classes are cancelled moving forward
MONDAY
A) 2x12 Bench Press @3010 tempo
+
B) 2x10 Bench Press @3010 tempo
+
C) 2x8 Incline Bench @3010 tempo
+
D) 5 Rounds w/ a Partner for time
p1:300/250m Row
p2:15 Burpees
*15min Cap
*5 rounds each
*Both partners working at same time and swtich
TUESDAY
A) 3 Rounds for Warmup:
15 Russian KBS
10 Goblet Squats
5 squat jumps
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B) In 12 min Perform the Following
5x6/side Bulg Split Squat*
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C) 200 Wtd Walking Lunges
*Every 3 min do 10 burpees
*Do not start with 10 burpees
*18min Cap
WEDNESDAY
A) 5 Sets
1,2,3,4 Strict C2b Ladder
*Scale to Pullup Ladder
*12min Cap
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B) 4 Sets
10 Lateral Raise
10 Bent Over Rear Fly
10 Front Raise
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C) 5 RFT
200m DB/KB FC
400m Run
THURSDAY
A) 10min Amrap w/ Partner
Toes 2 Bar
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B) 21min Amrap w/ Partner
6 Power Cleans (155/105)
15 Box Jump (24/20)
FRIDAY
A) 10min AMRAP
6/side Full KB Clean
6 Yoga Pushup
+
B) 5 Sets in 20min
10 Back Sqaut
Immedaitely into
20 UB RKBS
Rest as Needed
+
C) 4x6/side Drop Lunges w/ Barbell out of Rack
Saturday
In 15min 5 sets
A1) 8 Seated Hammer Grip Db Strict Press @3010
R20s
A2) Amrap Strict Chin Up
Rest as Needed
+
For time:
550m Run
75 Double Unders or Ball Jumps
75 Mtn Climbers
75 Push Ups
75 Sit Ups
75 Mtn Climbers
75 Double Unders or Ball Jumps
550m Run
Sunday Specialty Class
Dec 19th: Arm Day w/ Zach
Upcoming Sundays
Dec 26th: Cancelled for Xmas Holiday
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