Saturday and Sunday
Saturday: Open Gym 8am-10am Sunday: Closed
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December 2016
Friday
A. pullup/kb swing skill work. B. ‘Helen’ 3 rounds for time: Run 400m., 21 KB swings, 12 pullups *goal is to scale appropriately to go sub 10, with a cap of 15
Thursday
Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8 & 13-14: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips Minutes 3-4, 9-10 & 15-16: 45-60 second Nose-to-Wall Handstand Hold Minutes 5-6, 11-12 & 17-18: 45-60 seconds of Hollow Rocks or Holds (accumulated)
Tuesday
Amrap 15 minutes 20 Russian KB swings 10 burpees 200 m. run *partners alternate tasks to accumulate as many rounds as possible in 15 minutes
Monday
A. Build to a Clean and Jerk Heavy Single in 10 minutes B. 5 Minute Amrap “DT” 12 deadlifts 9 hang power clean 6 push jerk *use 55% of what you achieved in part A.
Saturday and Sunday
Merry Christmas and Happy Holidays! Saturday and Sunday : CLOSED
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Wednesday
AMRAP 20 min: Calorie Row/burpee over rower 30 cal/30 burpee over rower 25 Cal/25 burpee over rower 20 cal/20 burpee over rower 15 cal/15 burpee over rower 10 cal/10 burpee over rower 5 cal/5 burpee over rower *PACING!
