Dec 30, 2019

complete 4 rounds..

10 knees to elbows

20 alternate pistols

10 deadlift 225/155

20 calorie assault bike

Have fun!

December 28, 2019

Pick your own partner Saturday

Complete 5 rounds for time of:

50 Alternating DB Hang Snatches (45/30)

50 Step Ups with DB on 20" Box

50/40/35 Calorie Bike per round (no reset)

December 27, 2019

Complete 5 rounds for time of:

15 KB Swings (55/35)

15 Hang Cleans (95/65)

15 Box Jumps (24/20)

December 26, 2019

Complete for time: 30:00 Time Cap

"GLENN" w/ row

30 Clean & Jerks (135/95)

1600 Meter Row

10 Rope Climbs

1600 Meter Row

100 Burpees

 

December 24, 2019

Today's class schedule:  5am, 5:45am, 6:30am, 8:45am and 12 noon.

WE WILL CLOSE AT 1PM SHARP

"12 Days of Christmas"

For Time:

1 Thruster (75/55)

2 SDLHP (75/55)

3 Push Jerks (75/55)

4 Hang Cleans (75/55)

5 Snatches (75/55)

6 KB Swings (55/35)

7 Pull Ups

8 Knees to Elbows

9 Box Jumps (24/20)

10 DBL Unders

11 Burpees

12 Lunge Steps