12-21-15 Christmas Week Shedule

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

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A. Conditioning 12-10-8-6-4-2 DB/KB Front Rack Lunge Right (Challenge 50#/35#/hand) DB/KB Front Rack Lunge Left (Challenge 50#/35#/hand) Toes-to-Bar (Challenge Strict Toes-to-Bar) B. Strength Front Sq

10.13.21

A. Conditioning For Time 30 Wall Balls 20/14lbs Row 500/400m 25 Wall Balls Row 500/400m 20 Wall Balls At the 10 minute mark Every 4mins x 3-5 Sets 3/arm DB Snatch (Challenge 50/35lbs) 6 DB Deadlift (C

10.12.21

A. Conditioning 10mins @ sustainable effort 4 Pull-Ups (Challenge Chest-to-bar pull-ups) 8 Gorilla Rows (Challenge 53/35lbs) 12/10 Calorie Bike or Row -2-4 minutes rest- 10mins @ sustainable effort 8