2022-12-26

MONDAY-gym is closed and WEDNESDAY we only have 4:30 class, Christmas party is at 7pm!

Monday- CLOSED TODAY- HOPE EVERYONE HAD A MERRY CHRISTMAS!

5 X 8 of deadlift or snatch @ 65%

*on your last set do as many reps as you can

Then 3X10 of bench press @ 50%

——

12 min amrap
20 swings
20 sit ups
50 ft lunge with dbs

Tuesday 

5 X 8 of strict press @ 65%

*on your last set do as many reps as you can

Then 3X10 of pull-ups

—–

Emom x 10 min
Min 1- 10 cals + 1 db snatch
Min 2- 9 cals + 2 db snatch
Min 3- 8 cals + 3 db snatch
Continuing down ladder until you reach 1 cal + 10 db snatch

Wednesday-4:30 ONLY—CHRISTMAS PARTY TONIGHT 7PM at the gym!!! 

5 X 8 of front squat or C&J @ 65%

*on your last set do as many reps as you canThen 3X10 of deadlift or snatch @ 50%

—–

50 du
40 wall ball
20 deadlift
50 du
30 wall ball
15 deadlift
50 du
20 wall ball
10 deadlift

Thursday

5 X 8 of bench press @ 65%

*on your last set do as many reps as you canThen 3X10 of strict press @ 50%

—–

With partner accumulate 100 bar facing burpees
P1- working on burpees
P2- 6 pull up/c2b, 9 push up, 12 air squats
Switch jobs after 1 rd pu, push up, air squats

Friday

5X8 of strict pullups (banded if needed)

*on your last set to as many as you can.

Then 3X10 of front squat of C&J @50%

—–

10-8-6-4-2
Power clean
8 toes to bar
Rest 3 min
2-4-6-8-10
Snatch
8 toes to bar