MONDAY, DECEMBER 24th
Open Gym 5am-4pm
A.
As many rounds as possible in 12 minutes of:
12 Dumbbell Goblet Squats (50/35lbs)
24 Dumbbell Snatches (50/35lbs)
12 Toes to Bar
24 Hand Release Push-ups (OR 24' HS Walk)
Then, finish with a 2018 meter Bike, Row, or Ski
TUESDAY, DECEMBER 25th
CLOSED
WEDNESDAY, DECEMBER 26th
Open Gym 9am-1pm
A.
“Schlitz”
4 Rounds For Time:
400 Meter Run
4 Muscle-ups (OR 8 Burpee Pull-ups)
40 Double Unders (80 SU)
THURSDAY, DECEMBER 27th
A.
Alternating 10min EMOM:
Box Squat (Back Rack) x 5 reps
Banded Rows/ Lat Pulldowns x 10 reps ea (use red mini band around rig)
* start at 40% 1RM of current Back Squat and build
B.
AMRAP 5:
15-12-9
Kettlebell Swing (70/53lbs)
Back Squat (135/95lbs)
Calorie Row
Rest 5 Minutes
AMRAP 5:
15-12-9
Kettlebell Swing (53/35lbs)
Back Squat (115/80lbs)
Calorie Ski
FRIDAY, DECEMBER 28th
A.
In teams of 3, for Time (30 Minute Cap):
400 Meter Wreck Bag Run
100 Deadlifts (155/105)
400 Meter Wreck Bag Run
80 Hang Power Cleans (155/105)
400 Meter Wreck Bag Run
60 Front Squats (155/105)
400 Meter Wreck Bag Run
40 Push Jerks (155/105)
400 Meter Wreck Bag Run
20 Clusters (155/105)
SATURDAY, DECEMBER 29th
A.
For Time:
27-21-15-9:
Calorie Row
Dumbbell Strict Presses (35’s/20’s)
100′ Dumbbell Walking Lunge (35’s/20’s)