Week of December 15th, 2025

Monday, December 15th- Back Squat Cycle Day 37

A. Back Squat

*compare to 12/5/25

B. 7 min AMRAP:

1-2-3…

Goblet squats

NP Burpees

Tuesday, December 16th

6am-12pm: Open Gym

12pm: PUMP

A. Bench Press

1RM TEST

B1. Chest Flies

3x12

B2. Chin-ups

3x8

C1. Concentration Curls

3x10/arm

C2. Single Arm Kickbacks

3x10/arm

D. Farmer's Hold

Max time TEST

Wednesday, December 17th- Overhead

A. Push Press

1RM TEST

*compare to 12/9/24

B. 21-15-9

LA Push Press

RA Push Press

Weighted Push-ups

Thursday, December 18th

7am-12pm: Open Gym

12pm: Mobility/Stability

Friday, December 19th- Hinge/Single Leg

A. Strict Pull-ups

Max Unbroken Reps TEST

B. Deadlift

1RM TEST

C1. Suitcase BSS

3x8/leg

C2. Cossack sliders

3x8/leg

Saturday, December 20th

There is no Olympic Lifting or Mobility/Stability Today. It is our annual Chrismukkah Workout!!

This is a free partner workout utilizing simple movements. It will be in studio at 10am- all are welcome, feel free to bring friends and family, no need to sign up. This will be a big, sweaty mess so if that's not your thing feel free to skip the workout and join us after at 12pm at Chelsea Bell for food and drinks!