HOLIDAY SCHEDULE:
Christmas week:
12/23: 10:00, 11:00 Community
12/24: 10:00, 11:00 Community
12/25: Closed
12/26: 10:00, 11:00 Community
12/27: 5:30, 6:30, 11, 12, 4:30, 5:30
12/28: 9:00, 10:00 Community
12/29: 10:00-12:00 Open Floor
New Years Week:
12/30: Normal
12/31: 5:30, 6:30, 11, 12, 4:30, 5:30
1/1: 10:00, 11:00 Community
1/2: Back to Normal
COMMUNITY @ 9AM
By Coach Samm
“Seeing Double Bad Santa’s”
Partner WoD
Buy in Row 1500 m
100 toes to bar
100 power snatch
100 over bar burpee
100 wall balls
100 burpees
Cash out Row 1500m
*35 minute time cap
WEIGHTLIFTING @ 10am
By Coach Kev
LIFT:
Clean Pull + Clean (1+1)
*building to heavy
ACCESSORY:
3x
10 Single Leg KB or DB Deadlifts, each side
10 Bulgarian Split Squats, each side
THE PUMP @ 11am
BENCH PRESS
5 x 5 @ 5-10# Heavier than last week
-then-
Accumulate 30 DB Bench Press – Total DB Weight at 50% of what you used today for your 5×5
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ARMS
3-5 x
3 Way Skull Crusher (10 reps to nose + 10 reps to forehead + 10 reps to bench)
3 Way Bicep Curl (10 reps to chest + 10 reps to chin + 10 reps to forehead)
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PUSH-UPS and ABS
4 x
:30 Push-up (one rep – :15 down + :15 up)
:30 of Push-ups
:30 V-up (one rep – :15 up + :15 down)
:30 of V-ups
