***NOTICE: If snowy BS happens, and it’s a problem for us, it’ll be posted HERE***
Man, the end of the year will be here before we know it. Enjoy all your parties and things you’ve got going on guys!
The 12 Days of Christmas starts Dec 5th, I’ll release all the deets about it, but know that it’s about attendance, rather than performance 🙂
For your planning, the gyms will be closed Saturday 12/24 through 1/1/23, to reopen Monday January 2nd! Thank you so much for the time off! Your coaches shepherded you guys through nearly 1,750 class sessions this year in the 292 days that we were open! That’s actually fucking nuts. I’ll put out some home workouts for that week, but it’ll boil down to two things: 1) walking doesn’t count and 2) air squats for days! Hahahha 🙂
The Workouts:
Monday: 7 Bench Presses, Row 400m, Rest 5 Minutes, 5 Rounds for Total Weight and Time
Tuesday: Filthy 50’s For time: 50 box jumps 24/20, 50 jumping pull-ups, 50 KB swings 35, 50 walking lunges, 50 knees-to-elbows, 50 push presses 45/35, 50 back extensions, 50 wall ball shots 20/14, 50 burpees, 50 double unders
Wednesday: Max Rounds in 12 Minutes of: 6 L-Pull-ups, and 25 Double Unders
Thursday: Back Squat 1-10-1-20-1-30
Friday: “Abatte” For time: 1 Mile Run, 21 Clean and Jerks 155/105, 800m Run, 21 Clean and Jerks 155/105, 1 Mile Run
SCALE!
Saturday: 1 Minute Stations, DB Snatches 50/35, Burpees, Toes to Bar, Rest, Teams of 4, 5 Rounds for Reps
Recent Comments