ATTN: there will be NO pm classes on Wed. Christmas Eve, and no classes on (Christmas) Thursday! 1st week in January, we will begin muscle up daily prigression work. Warm up Runner’s warm up - jj, T, pogo, lunge 3 mins 357’s Push, Sit, squats 1 min Hand Stand hold 1 min Bar Hang Tabata Rocks PVC WOD BUY IN: 30 box step ups w/ DB (35/50) Then, 3 Rounds of- 12 Back Squats (115/155) 12 Hand Stand Push Ups 12 Mountain Climbers Then, Cash Out: 30 Box Step ups w/ DB

Warm up Runners warm up (JJs, T-claps, pogos, Lunges) Michael Phelps 333 with Push ups, hollow rocks,pull ups Cardio - 3 mins Pvc Deadlift pro WOD 2 mins stations -3 Rounds Deadlifts (135, 185) DB Snatches (\35 Toes to Bar

WOD 18*15*12*9-*6*3* of Power Cleans (75/115) Pull-ups (try to do 2 strict each set) *=2 wall Walks

LET’S GOOOO!!!! WARM UP 5 mins cardio 4 mins cross Sym/bands 1 min KB Walk 1 min bar hang PVC BEND-Over Rows 4x6 WOD 8 mins :30/:30 Thrusters (55/75) KB Swings (35/53) THEN, 3 mins Cardio(cals) 3 mins KB Swings(35/53) 3 mins diff Cardio(cals) LETS COUNT TOTAL REPS!!!

Warm up Bands two minutes Cardio eight minutes PVC Michael Phelps Tabata dying bugs Snatch progression WOD 20 POWER SNATCHES (65/95) 20 PUSH-UPS 20 WALL BALLS 20 POWER SNATCHES 20 wall balls 20 push-ups 20 power snatches Rest one minute Then, Two minutes back squats (65/95)

REMINDER: 5:45 pm class tonight will start at 5:30pm. Muscle Ups with Mikey will start at 6:30pm! Warm up 2 mins static stretch 8 mins cardio - :30 harder/:30 lighter MICHAEL Phelps PVC Tabata Push ups DEADLIFT PRO WOD 5 Rounds of 6 Deadlifts (155/225) 7 HSPU’s 8 Box Jumps 9 Broad Jumps

Muscle Ups w/ Mikey has been moved to Wednesday at 6:30 til whenever. There will be a 430 class and then a 530 class also.. Warm up will b on the white board. Tabata Hollow Rocks WOD 15 min AMRAP 16 Double Unders 12 DB Box Step Ups (35/50) 8 Clean n Press (75/115)