Choose One:
#1
5 Rounds
20 Overhead Walking Lunges 35#/25#
10 GHD Sit Ups
100 ft. Sled Push 205#/175#
20 Russian KB Swings 53#/35#
10 Burpees
Post time.
#2
3 Rounds
500m Row
20 Squats
400m Ski
25 Sit Ups
400m Run
10 Squat Thrusts
Post time.
#3
Back Squat 5,5,5,5,5 *AHAP
+
Bench Press 3,3,3,3,3 *AHAP
Post loads.
Notice: Class schedule for today:
7:00am Open Gym, 8:30am Masters, 9:00am Class and Noon only.
Level One
12 – 16 – 18 – 16 – 14
Calories on Assault Bike
20 – 25 – 30 – 25 – 20
Double Unders
9 – 12 – 15 – 12 – 9
DB Thrusters 35#/25#
+
800m Run
30 Burpees
Post time.
Level Two
“DT”
5 Rounds
12 Deadlifts 155#/105#
9 Hang Power Cleans
6 Jerks
+
2500m Row
Post time.
Old School
8 Rounds
200m Run
250m Row
+
3 Rounds
30 Squats
25 Sit Ups
20 Push Ups
15 Pull Ups
Post time.
Notice: This is the holiday week class schedule:
Wed. 24: 8:30am class only – Coffee and donuts afterwards!
Thurs. 25: Closed – Merry Christmas!
Fri. 26: 7:00am Open Gym, 9:00am class and Noon class only.
Sat. 27: Regular schedule.
12 Days of Christmas
1st Day – 200m Run
2nd Day – 2 Snatches 75#/55#
3rd Day – 3 Thrusters
4th Day – 4 Back Squats
5th Day – 5 Power Cleans
6th Day – 6 Push Jerks
7th Day – 7 GHD Sit Ups
8th Day – 8 Push Ups
9th Day – 9 Russian KB Swings 53#/35#
10th Day – 10 Walking Lunges
11th Day – 11 Pull Ups
12th Day – 12 Deadlifts 165#/125#
Post time.
* As you know, the workout goes just like the song. You do day 1, then do day 2 and then day 1 again. Then you do day 3, day 2 and then day 1 again. Then you do day 4, day 3, day 2 and then day 1. And so on. Every round ends with a 200m run. The last round starts with 12 deadlifts. 12 rounds total. Good luck.
Notice: This week’s holiday schedule is as follows:
Tues 23: 5:15 am, 9:00am only
Wed. 24: 8:30am only
Thurs. 25: Closed
Fri. 26: Gym opens at 7:00am, 9:00am, Noon only
Sat. 27 Normal
Level One
5 Sets
3 Deadlifts *AHAP
10 GHD Sit Ups
12 DB Bench Press *AHAP
12 DB One Arm Bent Over Rows *AHAP
3 Triple Jump Reps
20 Lateral Monster Walks each direction
Post loads.
Level Two
Clean and Jerk *AHAP
+
Weighted Pull Ups 3,3,3,3,3 *AHAP
Post loads.
Old School
4 Rounds
30 Double Unders
12 Thrusters 75#/55#
6 Pull Ups
+
800m Run
+
4 Rounds
12 Hang Clean and Jerks
6 Burpees
350m Row
Post time.
Notice: This week’s holiday schedule is as follows:
Mon. 22: Normal schedule
Tues 23: 5:15 am, 9:00am only
Wed. 24: 8:30am only
Thurs. 25: Closed
Fri. 26: Gym opens at 7:00am, 9:00am, Noon only
Sat. 27 Normal
Level One
“Annie”
50 – 40 – 30 – 20 – 10
Double Unders
Sit Ups
+
4 Rounds
200m Run
12 DB Hang Squat Cleans 35#/25#
10 Push Ups
5 Pull Ups
Post time.
Level Two
E5M for 25 minutes
500m Row
25 Wall Ball 20#/14#
Post Rx or cycles completed.
Old School
1 Mile Run
+
3 Rounds
20 Russian KB Swings 53#/35#
10 Box Jumps 20″
20 Sit Ups
10 Pull Ups
+
1 Mile Run
Post time.
Choose One:
#1
5 Rounds
100 ft. Sled Push
1 Gasser
10 DB Thrusters 35#/25#
10 Pull Ups
10 GHD Sit Ups
5 Burpees
Post time.
#2
3 Rounds
500m Row
35 Double Unders
20 Front Rack Lunge Steps 75#/55#
10 Squat Thrusts Over Bar
1:00 Wall Sit
Post time.
##
Back Squat 3,3,3,3,3 *AHAP
+
Bench Press 5,5,5,5,5 *AHAP
Post loads.
Level One
21 – 18 – 15 – 12 – 9 -6
Calorie Row
DB Hang Power Snatch 35#/25#
Sit Ups
DB Goblet Squat
Lateral DB Jumps R+L=1
*200m Run after every round.
Post time.
Level Two
4 Rounds
20 Calories on Assault Bike
1 Rope Climb 15′
10 Thrusters 95#/65#
15 GHD Sit Ups
25 ft. Handstand Walk
50 Double Unders
Post time.
Old School
5 Rounds
25 Calorie Row
15 Med Ball Cleans 20#/14#
20 Laces to Laces
15 Push Ball
20 Walking Lunges
post time.
Level One
EMOM for 15 minutes
1st minute: 5 Back Squats *AHAP
2nd minute: 10 KB Plank Drags 44#/35#
3rd minute: 15 Hollow Rock F+B=1
+
E2M for 12 minutes
200m Run
Post load and arx or cycles completed.
Level Two
Squat Cleans from Pull Boxes *AHAP
+
5 Sets
1 Pusk Jerk + 1 Split Jerk *AHAP
Post loads.
Old School
5 Rounds
50 Single Unders
15 KB Swings Right Arm 35#/26#
15 KB Swings Left Arm
15 KB Push Jerks Right Arm
15 Push Jerks Left Arm
30 Goblet Squats
30 Sit Ups
Post time.
Level One
AMRAP in 30 minutes
1 Mile Run (Buy In)
12 Power Snatches 75#/55#
12 Box Jumps 20″
12 Pull Ups
12 GHD Sit Ups
12 Front Squats
Post rep total.
Level Two
4 Rounds
400m Run
500m Row
+
21 – 15 – 9
Deadlifts 225#/155#
Box Jumps 30″/24″
Hand Release Push Ups
Post time.
Weight Vest 20#/14#
3 Rounds
600m Run
18 Deadlifts 95#/65#
15 Hang Power Cleans
12 Front Squats
9 Jerks
6 Burpees
Post time.
Level One
5 Sets
6 DB Bulgarian Split Squats *AHAP each leg
!2 GHD Hip Extensions
8/5 Weighted Push Ups *AHAP
6/4 Strict Pull Ups
6 DB Single Arm Press *AHAP each arm
15 Calories on Assault Bike
Post loads.
Level Two
Snatch *AHAP
+
Front Squats 3,3,3,3,3 *AHAP
Post loads.
Old School
8 Rounds
200m Run
250m Row
+
4 Rounds
30 Double Unders
20 Wall Ball 20#/14#
Post time.
