Dec. 30th, 2024 - Jan. 4th, 2025

MONDAY  DECEMBER 30, 2024

Warm up!

2:00 bike/row/ski/run

2 Rounds
8 cat-cows
8 Barbell Romanian deadlifts
8 Barbell Front squats
8 Barbell strict press
8 Bench dips

2x barbell squat clean and jerk

STRENGTH: 1 - 1 - 1 - 1 - 1 - 1 rep. Squat Clean and Jerk. (Dec. 10)

METABOLIC CONDITIONING:

1-2-3-4-5-6-7-8-9-10 reps for time of:
Sumo deadlift high pulls
Ring dips

♀ 75-lb barbell
♂ 115-lb barbell

TUESDAY   DECEMBER 31, 2024 - Open Gym 8-10am

Warm up:
2:00 bike/row/ski/run

2 Rounds
8 Bootstrappers
8 Bent over medball chest throw
8 PVC sumo stance good mornings
8 Hips down push ups

STRENGTH : 2 - 2 - 2 - 2 - 2 - 2 rep. Bench Press (Dec.17)

METABOLIC CONDITIONING :

5 rounds for time:
25-calorie row
20 burpees over the rower

WEDNESDAY JANUARY 1 , 2025 “HAPPY NEW YEAR!”

Gym closed

THURSDAY - MASH UP -  JANUARY 2, 2025

Warm up:

2:00 run/bike/row/ski

1 Round
10 cat- cows
10 air squats
10 arch/hollow swings
10 barbell RDLs
10 barbell hang muscle cleans
10 double DB deadlifts
10 double DB strict presses

Warm up Hang Power Clean

Mash Up

Amrap 5 minutes of:
7 Devil Press, 35's/25's
7 Box Jumps, 24"/20"
7 Pull-ups

Amrap 5 minutes of:
15 Hang Power Cleans, 155/105
15 Push ups

Amrap 5 minutes of:
2 - 4 - 6 - 8 - 10 - 12….
alternating over the shoulder ball or bag cleans
ball or bag hug squats

*Rest 3 minutes between workouts.

FRIDAY  JANUARY 3, 2025

2:00 bike/row/ski/run

2 Rounds
8 air squats
8 banded press
8 deadbugs
8 scap pull ups

STRENGTH: Single dumbbell High Pull
3 x 8 reps each side at 70-75% of your 8 Rm from Dec. 6th
OR if you missed
In 3-4 sets build to a heavy 8Rm per arm, we will use this for a series

METABOLIC CONDITIONING:

For total reps:
2 minutes of wallballs
2 minutes of toes to bar
2 minutes of thrusters
2 minutes of pull ups

rest 1 minute

1 minutes of wallballs
1 minutes of toes to bar
1 minutes of thrusters
1 minutes of pull ups

SATURDAY JANUARY 4, 2025

OPEN GYM 0800 - 1000