Holiday Hours

Dec 24: 7 am, noon, 5pm, 6pm Dec 25: Closed Dec 26: 11 am Dec 27-29: No 6am, other classes are regular schedule Dec 31: 6am, 7am, noon, 5pm Jan 1: Closed

[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70%: run, row, skip or bike, the 2-3 sets of: 10 ring rows 10 good morning, empty bar 15 no-money drill [/tab]

[tab title="Group Metcons"] Monday 5mins AMRAP:150m row, 12 wall ball 2mins rest 5mins AMRAP: 5 burpees, 10 ball slams 2mins rest 5mins AMRAP: 15 KB swings to chin level, 10 box jumps

Tuesday - closed

Wednesdayspecial class! Part 1: standing triple jump. Up to 3 attempts each. Part 2: 12mins to work to a 1RM barbell shoulder to overhead. Any style. Part 3: 150m row time trial Part 4: 7minutes of fun! 7 KB swings, 7 burpees, complete as many reps as possible.

Thursday In teams of two, complete 10 rounds for time of: 10 Thrusters @ 55% best push press, 10 Pull-Ups, 300 Meter Row (or sub 30cal airdyne). *Partners must alternate tasks throughout workout, with only one partner working at a time (e.g., Round 1 – Partner A does 10 thrusters, Partner B does 10 Pull-Ups, Partner A rows; Round 2 – Partner B does 10 thrusters, Partner A does 10 Pull-Ups, Partner B rows).

Friday Every Minute on the Minute for 10minutes: 30 double unders (or pick a doable number of double unders that will take 25-35sec to complete), 4 tough man makers

Saturday 7 rounds for time: 7 thrusters @ 60% 1RM push press 7 Knees to elbows 7 Burpees [/tab]

[tab title="Foundations"] Workout 1 A1. Back Squat 4x3, rest 30s A2. Chin-up negatives 4x2-3, as slow as possible (weighted if you can do unassisted chin-ups) , rest 2mins B. Group Metcon

Workout 2 A1. Shoulder Press 4x6-8, rest 45sec A2. Front Step-up 4x10/side with 2sec lowering phase, rest 90sec B. Group Metcon

Workout 3 A1. Good Morning 4x8, rest 60s A2. Chin-ups 4x3-6, rest 60s B. GH Raise 3x8 with 3sec lowering phase, res 90sec C. Group Metcon

Workout 4 A1. DB Bench Press 4x6-8 A2. DB single arm bent-over supported Row 4x6-8 with 1sec pause at top B. 4 sets, rest as needed: B1. Rope Climb 3reps B2. Turkish Get-up Sit-ups 12 reps per side, as heavy as possible C. 4 sets: 30sec double unders (or technique practice), rest 60sec, 6 DB Thursters, as heavy as possible, res t60s [/tab]

[tab title="Training - General"] Workout 1 A1. Push Press 5x3, rest 60s A2. Chins-up 5x2-4, rest 90-120s B. Group Metcon

Workout 2 A. Front Squat 3@75%, 2@85%, 1@90%, 3x6@80-85% B. Group Metcon

Workout 3 A. Bench Press 5x3@85%, rest 2.5mins B. Deadlift 3x5@80%, rest 2.5mins C1. GH Raise 4x8 [4010], rest 60-90sec C2. Bulgarian Split Squat 4x6/side, rest 90sec

Workout 4 A. Muscle-up practice. 6mins B. Back Squat 4x5@80-85% C. Group Metcon

Workout 5 A. 6 sets, rest as needed: A1. Hand stand push-ups 3-6 reps A2. Chest to bar pull-ups 4-8reps A3. Double unders 40 reps

B1. RDL 5x6, rest 45s B2. Heavy KB Swing to chin 5x8-10, rest 45s B2. Front Step-ups 5x8-10/side, rest 60s [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. Tall Jerk @ 25-30%. 4x3, rest 45s B. Jerk from Rack 4x1@85-90%, rest 90-120sec C. Power Clean from blocks (bar at mid thigh) 3x3@70-75% D. Group Metcon

Workout 2 A. Front Squat 3@75%, 2@85%, 1@90%, 3x6@80-85% B. Group Metcon

Workout 3 A. Snatch from blocks (bar just above knee) 4x3, go as heavy as you can. Rest 2-3mins. B. Clean pick-up drill with 2sec pause+ Clean. 4 sets. rest 2mins C1. GH Raise 4x8 [4010], rest 60-90sec C2. Bulgarian Split Squat 4x6/side, rest 90sec

Workout 4 A. Back Squat 4x5@80-85%, rest 2-2.5mins B. Snatch Pull 3x3@100-105%, rest 90-120s C. Group Metcon

Workout 5 A. 6 sets, rest as needed: A1. Hand stand push-ups 3-6 reps A2. Chest to bar pull-ups 4-8reps A3. Double unders 40 reps B1. RDL 5x6, rest 45s B2. Heavy KB Swing to chin 5x8-10, rest 45s B2. Front Step-ups 5x8-10/side, rest 60s [/tab]

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