ANNOUNCEMENT:
SAVE THE DATE:
HOLIDAY PARTY AT FRESCO’S CANTINA (31st Ave Location) ON DECEMBER 14th, 2-5pm!
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 Nick
40 Synchro Burpees
-then-
6 rounds of:
12 Power Cleans each
25 Double Unders each
-then-
1,984 m Row (Shared work)
WEIGHTLIFTING @ 10am
By Coach Kev
LIFT:
Clean Deadlift + Clean (2+1)
*build to heavy
ACCESSORY:
3x
10 Pendlay Row
10 Weighted Box Step Up, each side
THE PUMP @ 11am
BENCH PRESS
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5 x 5 @ 5-10# Heavier than last week
-then-
Accumulate 50 reps @ 50% of the weight you used today
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ARMS:
6 x (1:30 ON / :30 OFF)
ODD ROUNDS:
15-20 KB Rows + BB Curls w/ remaining time
EVEN ROUNDS:
15-20 OH DB Tricep Ext + Banded Tricep Ext w/ remaining time
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ABS:
100 Partner Ball Pass Sit-ups
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