Holiday Hours

Monday, Dec. 25 – Closed

Tuesday, Dec. 26 – One class time at 9 am

Monday, Jan. 1 – One class time at 9 am

Essentials:
A.
7 Sets
10 Single Arm Russian Kettlebell Swings Per Arm + 50ft Single Arm Kettlebell Overhead carry Per Arm
*Go heavier than the prior time*
On the 2min
Or ADAPT

B.
3 Sets
Run x 200 meters
Dumbbell Overhead Step Back Lunge x 5 reps per Arm
*Recover 2min*
**Recovery should be active on the bike or rower, do not stop the recover until there is 10sec or less before your next set.**

Fitness:
A.
7 Sets
Snatch Deadlift + Power Snatch with Pause above Knee x 3 complexes @65%+5-10lbs
On the 2min
Or ADAPT

B.
3 Sets
Run x 200 meters
Alternating Arm Dumbbell Squat Snatch x 10 reps
*Recover 2min*
**Recovery should be active on the bike or rower, do not stop the recover until there is 10sec or less before your next set.**
RX: 55/35
RX+:85/55

Performance:
A.
5 Sets
Snatch Deadlift + Power Snatch with Pause above Knee x 3 complexes @65%+5-10lbs
On the 2:30min
Or ADAPT

B.
4 Sets
Run x 200 meters
Alternating Arm Dumbbell Squat Snatch x 10 reps 100/70
*Recover 2min*
**Recovery should be active on the bike or rower, do not stop the recover until there is 10sec or less before your next set.**