12.20.21

Schedule This Week:

M-W: Normal
TH: Closed
F: 1 session (TBD) “12 Days of Christmas”

5RFT:

1 Rd “DT”
3 Rounds “Cindy”

*23min Cap

– “DT”: 12 Deadlifts, 9 Hang Clean, 6 S2O (155/105)

– “Cindy”: 5 Pullups, 10 Push ups, 15 Air Squats

12.17.21

Reminder open gym on Sat is closed due to L2 Seminar!!

Gym party at 5:45pm on Sat!!!

With a Partner

16 RFT
10/8 Cal AB
8 Alt DB Snatch (75/50)
2 Rope Climbs

*Partners Alt movements (ex…1 partner does 2 Rope Climbs , then the other partner start on bike)

*26min Cap

12.14.21

Shoulder taps:

5×10

-Push up position
-Piked Position
-Piked on Box
-Wall shoulder taps (Facing wall)
-Free Standing

*Accumulate as many as you can in most difficult position, modify and finish with all 50 reps

11min AMRAP:

14 Air Squats
7 Push Ups
14 Walking Lunges (50/35)
35 DU