Week of December 23rd

There will be a very reduced schedule this week for the holiday. Please make sure you are signed up in Vagaro for classes

Monday, December 23rd- Endurance

For Time:

100 cal row

80 plate G2O

60 burpees

40 dual db thrusters

20 strict pull-ups

Tuesday, December 24th

8am-12pm: Open Gym

12pm: Christmas Eve PUMP

30 min EMOM:

10 dual db bench press

10 ring rows

10 dual db push press

10 seated curls

10 dual db kickbacks

Wednesday, December 25th

CLOSED

Thursday, December 26th

CLOSED

Friday, December 27th- Lower Body Focus With Coach Lucy!

A1. Suitcase step-up to balance

3x8/leg

A2. Suitcase squat jump

3x10

B. 5 RFT:

12 dual kb swings

8 dual kb front squats

12 suitcase reverse lunges

8 ring rows

12 tuck-ups

Saturday, December 28th- Endurance With Coach Lucy!

Partner Conditioning

*partner A completes reps while partner B does exercise until partner A is done

*if partner B needs to stop, partner A has to stop

*keep switching exercises until 7 min is up

A. 7 min AMRAP:

P1- 14 star jumps

P2- wall sit

B. 7 min AMRAP:

P1- 14 plate overhead sit-ups

P2- double unders

C. 7 min AMRAP:

P1- 14 kb snatches

P2- battle ropes

D. 7 min AMRAP:

P1- 14 goblet squats

P2- weighted plank hold

E. 7 min AMRAP:

P1- 14 dual db push press

P2- bike