Monday, 12/20/21:
A1. Back Squat x 8 reps @ 70-75%
rest :60s
A2. DB Push Press x 8-10 reps
rest :90s x 3 sets
B. 3 RFT
15 Thrusters (95/65)
50 Double Unders

Tuesday, 12/21/21:
Every 2m x 20m (5 sets of each)
1 – 25/20 Calorie Row
2 – 25 Burpees

Wednesday, 12/22/21:
A. Every 2m x 8m
1 Clean Grip Deadlift
1 Power Clean
1 Hang Squat Clean
B. 5 Sets – For Quality
5 Weighted Pull Ups
5 Power Cleans @ 205/145
*GRAB PADS*

Thursday, 12/23/21:
AMRAP 20 – w/ a partner
Assault Bike x 20/16 Cals
20 Goblet Box Step Ups 20″ for all (50/35)
Ski Erg x 20/16 Cals
20 Synchro Sit Ups

Friday, 12/24/21:
CHRISTMAS EVE- 8am, 9:30am, 1pm Classes Only!
“12 Days of Christmas*
1 100m Run
2 Power Snatches
3 Thrusters
4 Shoulder to Overhead
5 Power Cleans
6 Burpees over the Bar
7 Toes to Bar
8 Pull Ups
9 Calorie Row
10 Handstand Push Ups
11 Deadlifts
12 Front Rack Barbell Reverse Lunges/side
RX: 115/80

Saturday, 12/25/21:
MERRY CHRISTMAS! Closed : )

Sunday, 12/26/21:
3 Rounds – w/ a partner
50 Calorie Row
50 Alt DB Snatches (50/35)
50 Push Ups
50 Sit Ups
*work split however

**Please note: workouts subject to change without notice.**