Holiday Hours
24 Dec closed @ 2pm
25 and 26 Dec closed
31 Dec closed @ 2pm
1 Jan closed
Dead lift 5 @ 40%, -5 @ 50%, – Max reps @ 60%
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Holiday Hours
24 Dec closed @ 2pm
25 and 26 Dec closed
31 Dec closed @ 2pm
1 Jan closed
Press 5 @ 40%, -5 @ 50%, – Max reps @ 60%
5 Rounds for time
6 Clean and Jerk 185/115#
30 Double Under
3 Rounds for time
8 Dead lift 225/155
400m Row
“Karen”
For time
Wall-ball 150 shots
Back Squat 5 @ 75%, -3 @ 85%, – Max reps @ 95%
“Cindy”
20 Min AMRAP
5 Pull up
10 Push up
15 Squat
Bench 5 @ 75%, -3 @ 85%, – Max reps @ 95%
5 rounds for time
20 Backsquat@135#/95#
15 Pull-ups
200m run
10 min AMRAP
15 Push ups
5 Cleans @155#/115#
Dead lift 5 @ 75%, 3 @ 85%, Max reps @ 95
Row
ON:OFF
(in seconds)
60:60
60:50
60:40
60:30
60:20
60:10
60:20……
60:60
Press 5 @ 75%, -3 @ 85%, – Max reps @ 95%
3 Rounds for time
5 Muscle-ups
25 Double unders
15 Deadlift @185#/115#
Gym is closed today
