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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6.21.21

A. Conditioning For Time: 400m Run 30 Hand Release Push-Ups 400m Run 30 KB Sumo Deadlift High-Pull 53#/35# 400m Run 30 Hand Release Push-Ups 400m Run 30 KB Sumo Deadlift High-Pull 400m Run 22 MINUTE C

6.18.21

A. Conditioning For Time w/ a partner 400 Sit-Ups 200 Wall Balls 150 Calorie Bike 100 Deadlifts 225#/155# -32 MINUTE CAP- *reps can be broken up anyway as long as it's evenly split

6.16.21

A. Strength 15 minutes to build up to a 10RM Back Squat B. Conditioning 3 rounds for time 200m Run 75 Air Squats 50 Double-Unders or 100 Singles 25/20 Calorie Row