Tuesday, December 21, 2021

Dec 21, 2021
1 min read

Friday (Christmas Eve) schedule: 5:30am, 8am, 9am. No pm classes.

Warm up

3 mins cardio: run, ski, bike, row

Michael Phelps

3 min AMRAP OF

*5 push ups

*5 Bicycles

*5 Monkeys

Hip Circuit

PVC

Skill

Abvent (6mins)

Tabata Jack Knives

WOD

8 min AMRAP

8 Wall Balls

8push press (65/95)

10 min EMOM

2 Burpees

2 Wall Walks

Recent Posts

See All

Sat., June 27, 2026

Warm up Row for 500m/Bike 1200m/SKI 450nn 1 min bar Hang 1 mini hole Sit 3 mins 333’s Pu Su zz Sq Run 2 laps 1-arm Rows 4x6 WOD 18 mins 6 Rounds 3 mins to complete: 8 Back Squats (95/135) 10 Ring Push

Friday, June 26, 2026

Friday FUN Day Warm up Run 2 laps 1 min push ups 1 min sit ups 1 min Squats 1 min Lunges 1 min Lunges bar only WOD 12 min :30/30’s 3 Rounds- Dying Bugz Wall Balls Hollow Rocks Thrusters Rest 1 min The

Thurs, June 25, 2026

OLY LIFTING tonight AT 7 Get Rockin: 3 Rounds of: Run 1 lap 15 Air Squats 10 Push ups 10 Hollow Rocks 5 Burpees 1 min bar Hang 1 min wall sit 1 min boxing (shadow) Bar Hang with 10 L-ups PVC Strength

Comments