Thanksgiving Day Hours
Thursday – Closed
Friday – Open Gym 10-12

Saturday and Sunday – Regular Hours

Saturday December 8th

“Clean House”
AMRAP 25 Ascending Ladder:
1 Round of Cindy
2 Squat Cleans (135/95)
2 Rounds of Cindy
4 Squat Cleans
3 Rounds of Cindy
6 Squat Cleans
4-8-5-10-6-12…

Friday December 7th

Stamina Squats
Odd 1 Front Squat
Even 3 Back Squats
@ 82.5%

“Sore Eyes”
AMRAP 20
20 Wallballs (20/14)
20 Sumo Deadlift High Pulls
20 Box Jumps (24/20)
20 Push Presses (75/55)
20/14 Calorie Row

 

Thursday December 6th

Clean and Jerk
5 x 5
Touch and Go Squat Clean and Split Jerk

“Arm Candy”
4 Rounds:
21 Wall Balls (20/14)
12 Push Ups
100 Meter Farmers Carry (53’s/35’s)

Wednesday December 5th

“Bar Star”
Teams of 3
AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/125)
AMRAP Back Squats (225/155)
Rest 3 Minutes
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)
Rest 3 Minutes
AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

Tuesday December 4th

Gymnastics:
Set 1: 5 Pull-ups + 5 Chest to Bar Pull-ups + 5 Bar Muscle-ups
Set 2: 5 Pull-ups + 5 Chest to Bar Pull-ups + 4 Bar Muscle-ups
Set 3: 5 Pull-ups + 5 Chest to Bar Pull-ups + 3 Bar Muscle-ups
Set 4: 5 Pull-ups + 5 Chest to Bar Pull-ups + 2 Bar Muscle-ups
Set 5: 5 Pull-ups + 5 Chest to Bar Pull-ups + 1 Bar Muscle-up
Unbroken if Possible

“Criss Cross”
AMRAP 15:
30 Double-unders
15 Power Cleans (115/75#)
30 Double-unders
15 Toes-to-Bar

Monday December 3rd

Stamina Squats
EMOM 12
Odd 3 Front Squats
Even 6 Back Squats

“Freedom Sauce”
AMRAP 3:
21 Front Squats (115/75#)
21 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
18 Front Squats (135/95#)
18 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
15 Front Squats (155/105#)
15 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
12 Front Squats (205/145#)
12 Over-the-Erg Burpees
Max Calorie Row
Score = total calories after all 4 rounds.

Saturday December 1st

“Roomba”
Teams of 2 Complete Full Round then switch, 10-10-9-9-8-8…
10-9-8-7-6-5-4-3-2-1
Power Snatches (115/80)
After Each Round:
15 AbMat Sit-Ups
21 Double Unders

Friday November 30th

Stamina Squats
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 80% of 1RM Front Squat For Both Lifts

“Knotty”
AMRAP 20
2 Rope Climbs
400 Meter Run
8 Dumbbell Snatches (70/50)

 

Thursday November 29th

“Clean Complex 4”
5 Sets Every 2 Minutes (Building to a Moderate):
2 Hang Power Cleans + 1 Push Press
2 Hang Power Cleans + 1 Push Jerk
2 Hang Power Cleans + 1 Split Jerk

“Grace”
30 Clean and Jerk for Time (135/95)

 

Wednesday November 28th

“Diet Coke”
On the 0:00…
15-12-9:
Squat Snatch (75/55)
Lateral Barbell Burpees

On the 5:00…
12-9-6:
Squat Snatch (95/65)
Burpee Box Jumps (24/20)

On the 10:00…
9-6-3:
Squat Snatch (115/85)
Burpee Box Jump Overs (24/20)