Holiday Schedule Modifications
Please note the following modifications to our class schedule around the upcoming holidays.
- Friday 12/24 – No 3:30 or 4:45pm classes
- Saturday 12/25- Closed
- Friday 12/31 – No 3:30 or 4:45pm classes
- Saturday 1/1 – One class at 9am
MONDAY, DEC 20
METCON
Every 4:00 x 6:
7/5 strict pull-up
200m run
7 single-arm devil’s press (heavy)
Keep track of time each round. Score is slowest individual round.
TUESDAY, DEC 21
STRENGTH – Clean & Jerk 1RM
Clean & Jerk
Build to today’s heavy single
It is PR day! Put the last 7 weeks practice to work today and go for that new 1 rep max if you are feeling it.
WEDNESDAY, DEC 22
STRENGTH
Bench Press
6×3
These are working sets, so hit a few warm-up sets first. Build in weight as needed.
METCON
AMRAP 10:
8 ring dip
10 abmat or 8 GHD sit-up
12 dual DB front rack lunge (2 x 50/35)
THURSDAY, DEC 23
METCON
EMOM 24:
1 – 50m sled push (4/3)
2 – 15 box jump-over (24/20)
3 – Max cals on rower
4 – Rest
Score is sum total of calories across all rounds. Stagger the start as needed to share equipment.
FRIDAY, DEC 24
2021 12 Days of Christmas
1 – Power clean (205/135)
2 – Wall walk
3 – Bar muscle-up, or burpee pull-up
4 – Dual KB/KB hang snatch
5 – Dual KB/DB front squat
6 – Dual KB/DB front lunge (hold KBs as needed)
7 – Toes-to-bar
8 – Calories
9 – Burpee
10 – Deadlift (205/135)
11 – Handstand push-up, or regular push-up
12 – Overhead squat (115/75)
-45:00 cap-
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.
Use a single barbell. If you plan in right, you just have to subtract (then add back) one or two sets of bumper plates on the last round for the overhead squats.
Choose your own KB weight. The option for DBs is given as well, it may be needed to share equipment in larger classes.