Monday – Dec 21 5:15 am, 6:15 am, 7:00 am, 9:00 am, 5:15 pm Tuesday – Dec 22 5:15 am, 6:15 am, 7:00 am, 8:00 am (kids), 9:00 am, 5:15 pm Wednesday – Dec 23 5:15 am, 6:15 am, 7:00 am, 8:00 am (kids), 9:00 am, 10:00 am (kids), 5:15 pm Thursday – Dec 24th 5:15 am, 6:15 am, 7:00 am, 9:00 am Friday – Dec 25th CLOSED
STRENGTH Back Squat 3×12 at 75% same as last weeks load
CONDITIONING (3x) 2 min Burpees 1 min rest 2 min Clean and Jerk (95#/65#) 1 min rest
A. Strength 3 sets of the following superset 6 Deadlift (heavier than last week) 8 Glute Ham Raise or GHD Hip Extensions or Good Mornings or Nordic Hamstring Curl with 5 second eccentric B. Conditioni
A. Strength 3 sets of the following superset 8 Wide Grip Bench Press 12 Wide Grip Body Row B. Conditioning 300m Row 30 Bar Dips or 60 Bench Dips 30 Top Down Gorilla Rows 35/26lbs 300m Row 40 Toes to B
A. Strength 3 sets of the following superset 8/leg Knee Over Toe Split Squat (Challenge: Back Rack or Suitcase KOT Split Squat) 4-8 Strict Pull-Ups (Challenge: Weighted Pull-Ups) B. Conditioning 3 Rou