122319-122719


Monday 122319

Full class schedule

Strength/Skill Bench Press

4 X 5

Amrap X 18 MINUTES

10 Burpees

15 Sit-ups

20 Slam Balls

25 Air Squats

Tuesday 122419

Two classes

8:00/9:15AM

Workout

"12 DAYS OF Christmas"

FOR TIME*

Day 1 - 100m Run

Day 2 - Power Clean (185/125)|(135/95)

Day 3 - Burpees to a Plate

Day 4 - DB Push Press (50/35)|(35/20)

Day 5 - Toes to Bar

Day 6 - Hand Release Push-ups

Day 7 - Plate Ground to OH (45/35)|(35/25)

Day 8 - Wall Balls (20/14)|(14/10)

Day 9 - Deadlifts (185/125)|(135/95)

Day 10 - Walking Lunges

Day 11 - DB Thruster

Day 12 - Bar Muscle-Ups

*Workout flows just like the Holiday song...each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)...and so on.

Wednesday 122519

No classes

Merry Christmas!

Thursday 122619

Three classes

5:15/8:00/9:15AM

Teams of 2

4 Rounds for Time

20 Deadlifts (275/185)I(185/135)

40 Toe 2 Bar

60 Cal Row

*P1. Rests while P.2 Works and Vise Versa. Split work however your team sees fit

** Second Challenge - Double Over Hand grip on bar and no slamming the barbell

-32:00-

Friday 122719

Full class schedule

Strength/Skill

5-5-5

Front Squat*

*Set 1 - 30-40% x 5

Set 2 - 40-50% x 5

Set 3 - 50-60% x 5

*Deload week from Wendler. Reps should be smooth and mechanics perfect.

Workout

FOR TIME

21-15-9

Thruster (95/65)|(65/45)

Burpees to Target (6")

-9:00 Hard Cap-

OPTIONAL COOL DOWN

FOR RECOVERY

2:00 Calm Nasal Breathing

4:00 Flow Stretching

2:00 Calm Nasal Breathing

At home workouts!

Monday 122319

Workout

"12 days of Christmas "

Day 1 - Push up

Day 2- Tuck Ups

Day 3- V Ups

Day 4- Up Downs

Day 5- Lunges

Day 6- Sit ups

Day 7- Shuttle Sprints (10m down, 10m back=1)

Day 8- burpees

Day 9- Jumping Air Squats

Day 10- Double unders

Day 11- Superman’s

Day 12 - 1 hollow rock hold (1:00)

Tuesday 122419

4 Rounds for time

400m run

12 burpees

Wednesday 122519

Merry Christmas!!

Enjoy the day with your family go on a walk with them. Talk about how amazing the year was how awesome they are. And how undeserving we are for what we have!

Thursday 122619

Partner Workout! Grab anyone if no one will come grab the dog!

10 Rounds

4 Partner Burpees

8 Shuttle Sprints to mailbox and back

(Sorry if you have a long driveway)

1 Full round to be completed before swapping partners!

Friday 122719

5 Rounds For Time

10 Ground to Overhead with a plate (if they don’t have a plate use a Dumbell and do Snatches don’t have any equipment? Grab a galling of water or milk and do Sumo DL High Pulls)

15 Push Ups

20 Jumping Air Squats

25 Sit Ups

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335 S Erwin St

Cartersville, Ga 30120

Phone (770)548-4372