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Monday 30, 2019

New Years Week Dec 31 Close @ 1:00pm, regular class schedule up to that point Jan 1 CLOSED

a. Back Squat; 20X1; 3-3-2-2; 2:00 b1. Goblet Step Up; 16-20 Alt X 3; 0:60 b2. 2pt DB Row, 30X0; 9-12/side X 3; 0:30/0:30

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15:00 EMOM min 1: 10-15 WBS min 2: 5-10 Strict Pullups min 4: 20-40 DU + DB Shrugs; 15-15-15; 0:60

 

Tuesday 31, 2019

New Years Week Dec 31 Close @ 1:00pm, regular class schedule up to that point Jan 1 CLOSED

a. Barbell Hip Thrust; 10X0; 4-6 X 4; 2:00 b1. Strict Dip; 20X0; max rep (-2) X 3; 0:60 b2. Alt Single Arm KB DL; 16-20 alt X 3; 0:60

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2 sets: 6 Hang Power Clean 7-10 Pushups 0:90 rest + 2 sets: 4 Hang Power Clean (a little heavier than the 6) 7-10 Pushups 0:90 rest + 2 sets: 2 Hang Power Clean (a little heavier than the 4) 7-10 Pushups 0:90 rest + Easy BIke/Row remainder of class time

 

Wednesday 1, 2020

CLOSED

 

Thursday 2, 2020

3 Kings Day Monday Jan 6 CLOSED Starting Jan 13, there will no longer be class at 8:45am and 1:00pm

Mobility - Upper Trap/ Neck

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10:00 Skillwork of Choice

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30:00-35:00 @ MAP 10 500m Row 0.4mi Bike 0:30/side Side Plank 0:20 Passive Hang 100 Single Unders

 

Friday 3, 2019

3 Kings Day Monday Jan 6 CLOSED Starting Jan 13, there will no longer be class at 8:45am and 1:00pm

a. DB RFESS; 3011; 8-8-8/side X 3; 0:60/0:60 b1. DL; 5-4-3-2-1 TNG X 3; 0:10 btwn clusters, 0:60 before B2 b2. Landmine Meadows Row; 20X0; 8-10/side X 3; 0:30/0:30

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NOT for time: 10-9-8-7-6-5-4-3-2-1 Push Press, add every set Box Jumps + Standing Landmine Rotations; 3010; 12-16 Alt X 3; rest as needed

 

Saturday 4, 2019

3 Kings Day Monday Jan 6 CLOSED Starting Jan 13, there will no longer be class at 8:45am and 1:00pm

Hang Power Snatch; 3 X 8 sets; every 0:90

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PARTNER WORKOUT:
 2 Rds for Time: 400m Run 40 Light Thrusters 400m Run 40 TTB Run Together, partition everything else as needed

 

Sunday 5, 2020

REST DAY



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