Workouts for 12/23 – 12/29

 

 

DECEMBER SCHEDULE:
12/24 – NO AFTERNOON CLASSES (4:30/5:30)
12/25 – GYM CLOSED
12/26 – 9AM ONLY
12/31 – NO AFTERNOON CLASSES (4:30/5:30)
1/1 – GYM CLOSED

GYM NOTES:
A couple of things to look out for in the next couple of weeks:

A Nutrition Challenge of sorts is in the works……..
Possible elements: 4-6 Weeks in length, $$ entry to have “skin” in the game, “Teams” set up for support (check ins (texts), calls, etc. to keep accountable), Pre/Post workouts, Weekly challenges (similar to WLC challenges), and more. All the nitty gritty is being worked on now so stay tuned!
A fun reward for all the players at the end who stuck it out!

January is BUDDY MONTH!!!
Start asking your buds to come with you for up to 2 classes for free! If they join in the month of January they get $50 off their 1st month’s membership and YOU get $50 credit to your account! Win win win!

WINTER STRENGTH PROGRAM
We’re working on the Strength Program now to roll out in a few weeks – details to follow soon!

100,000m+ ROW CHALLENGE – happening 1/2 – 2/1! Sign up now (board is ready for your name!) Meyers count during warm-up, workout, and cool-down.  If doing this at home or traveling, take photos of the meters you accomplished outside of the gym to add them up!

 

 

 

 

 

Monday 12/23

 

5 Rounds *1MIN at Each
SA KB/DB Reverse Lunges (switch sides every :30)
Max Cals Ski
Tire Flips
Max Cals AD
Max SA KB/DB Snatch (alt every rep)
Rest

 

 

 

 

 

Tuesday 12/24 – (N0 4:30/5:30 PM Classes)

 

30 MINS with a Partner

P1: Pacer = 400m
P2: AMRAP:

  • 6 Strict Chin-ups or Ring Rows
  • 8 Push-ups
  • 10 DB Step Ups

Pick up where partner left off un AMRAP.

 

 

Wednesday 12/25 –  GYM CLOSED

 

See the source image

 

 

 

Thursday 12/26 – 9AM ONLY

 

9AM Class Only!

Coaches Choice for Workout

 

 

 

 

Friday 12/27

 

1-10
Hang Power Clean (115/75)
Ski/ Row x 50 Meters or Airdyne x 5 Cals

Pick 1 Cardio Option and Stick with it.

 

 

Saturday 12/28

9AM Community Team Workout – bring a friend, bring a stranger. The more the merrier! $10 for all non-members.

 

 

Sunday 12/29

10 Mins to work up to a Heavy Set of 5 Back Squats
10 Mins to complete 3 Sets of 5 @ that weight

Then

15 Min Circuit for Quality
10 Barbell or Double KB Deadlifts
8-10 DB/KB Strict Press
Max Set of Pull-ups @BW

Rest as Needed to Keep Movements crisp. (Not an AMRAP)