HOLIDAY SCHEDULE

Thursday, Dec. 24 (Christmas Eve)

9 & 10 am class only^

Friday, Dec. 25 (Christmas)

Closed

Saturday, Dec. 26

9, 10, 11 am classes

Thursday, Dec. 31 (New Year’s Eve)

9 & 10 am class only^

Friday, Jan. 1 (New Year’s Day)

9 am class only^

Saturday, Jan. 2

9, 10, 11 am classes

^Childcare available by signing up online through FrontDesk

Essentials:
A.
4 Sets
Hip Thrust from the Ground x 25 reps 50-60% (+10lbs) of 10rm
On the 3min Marks

B.
12min
Deadlift
Work Up to 75% (+10lbs) of your 1RM for a set of 3 reps, then drop the weight by 30lbs and perform 2 sets of 5 reps each.

C.
5 Min AMRAP
Row x 20 cal
KB Sumo Deadlift High Pull x 20 reps
5 Min AMRAP
Row x 20 Cal
Wall Ball x 20 reps
5 Min AMRAP
Row x 20 Cal
Box Step overs x 20 reps

Fitness:
A.
12min
Clean (Yes, Squat)
Work up to 85% (+5lbs) and perform 1 rep, then drop the weight to 60% of the 85% weight and perform 2 sets of unbroken hang power cleans. Sets for HPC go as followed 8 reps and then 12 reps.

B.
12min
Deadlift
Work Up to 80%(+10lbs) of your 1RM for a set of 3 reps, then drop the weight by 30lbs and perform 2 sets of 5 reps each.

C.
5 Min AMRAP
Row x 20 cal
Alternating 1 Arm KB Squat Clean x 20 reps 35/25
5 Min AMRAP
Row x 20 Cal
Wall Ball x 20 reps 20/14
5 Min AMRAP
Row x 20 Cal
Burpee Box Jump Over x 20 reps 24/20

Performance:
A.
12min
Clean
Work up to 90%(+5lbs) and perform 1 rep, then drop the weight to 60% of the 90% weight and perform 2 sets of unbroken hang power cleans. Sets for HPC go as followed 10 reps and then 20 reps.

B.
12min
Deadlift
Work Up to 82.5%(+10lbs) of your 1RM for a set of 3 reps, then drop the weight by 55lbs and perform 2 sets of 5 reps each.

C.
5 Min AMRAP
Row x 20 cal
Alternating 1 Arm KB Squat Clean x 20 reps 55/35
5 Min AMRAP
Row x 20 Cal
Wall Ball x 20 reps 20/14
5 Min AMRAP
Row x 20 Cal
Burpee Box Jump Over x 20 reps 24/20
+
Competitor Session 2:
A1.
3 Sets
Shoulder Press x 3 reps
Rest 1min
A2.
3 Sets
Weighted Pull Ups x 8 reps