Monday, December 21st
WORKOUT
5 SETS FOR MAX REPS
1:00 – Cal Row
1:00 – DB Up-Downs (35/20)|(20/15)
1:00 – Wall Balls (20/14)|(14/10)
-Rest 1:00 b/t Sets-
(Score is Reps)
Tuesday, December 22nd
STRENGTH
ON A 15:00 RUNNING CLOCK…
4×3 Hang Power Snatch*
*Moderate-Heavy for all Sets
(Score is Weight)
WORKOUT
AMRAP x 15 MINUTES
12/10 Cal Bike
9 Burpees Over the Bar
3 Hang Power Snatch (135/95)|(95/65)*
*Power Snatch reps increase by 3 every round. 3, 6, 9, etc…
(Score is Rounds + Reps)
Wednesday, December 23rd
WORKOUT
FOR TIME
10-20-30-40-50
Box Jump Overs (24/20)
Sit-Ups
(Score is Time)
FINISHER
EVERY 1:30 x 5 SETS
150m Shuttle Run*
*Perform (3) 50m Shuttle Run increments. Rest in time remaining of each Set.
(No Measure)
Thursday, December 24th
“12 DAYS OF COVID CHRISTMAS” (Time)
FOR TIME*
Day 1 – 100m Run
Day 2 – Power Clean (155/105)|(115/75)
Day 3 – Burpees
Day 4 – DB Push Press (50/35)|(35/20)
Day 5 – V-Ups
Day 6 – Hand Release Push-ups
Day 7 – American KB Swings (53/35)(35/26)
Day 8 – DB Alt. Snatch
Day 9 – Deadlifts (155/105)|(115/75)
Day 10 – Walking Lunges
Day 11 – Sit-Ups
Day 12 – DB Thrusters
*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.
Friday, December 25th
CLOSED
No classes held today
Merry Christmas!
