Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk.
20 min to complete
3×10 Strict DB shoulder Press
3×12 Lat DB raises
3×12 Front BB Raises
3×10 Strict Dips
3 rounds for time:
30 Alternating DB Snatch 50/35
20 Burpee Box Jump Overs 24/20
10 Bar Muscle Ups
Strength: 1 Snatch + 1 Snatch Balance + 1 OHS @ 50%, 75%, 80%, 85% 4 X 3 Snatch Grip Push Press @ 75% “Nasty Girls” 3RFT 50 Squats 7 M/U’s 10 Hang Power Cleans 135/95
GYM IS CLOSED THIS MORNING. I WILL CALL THE AFTERNOON BY 3PM. STAY WARM AND BE SAFE. FOR THOSE OF YOU WHO REALLY WANT A WORKOUT, I HAVE EXTRA SHOVELS AT MY HOUSE…;)
Warm Up “Sally” E2MOM for 10 min 5 Front Squats Build over the sets 7 RFT 7 C2B 14 Pistols 7 HR Push Up 14 Weighted Sit Up 25/15 *28 min Cap*
BRING CHANGE OF SHOES BRING CHANGE OF SHOES BRING CHANGE OF SHOES BRING CHANGE OF SHOES For time: 100 Wall Balls 100 KB Swings 100 Sit-ups 100 Walking Lunge 45/25
Strength/Skill – Snatch Balance Amanda 9-7-5 Muscle ups Snatch 135/95
Strength: Pause Back Squats 4 X 5 reps @ 60% using a 4 second pause at the bottom 10 Rounds for time of: 30 Double-unders 10 Alt. Pistols 10 Alt. DB/KB Snatches