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
4RFT 25 PUSH PRESS 95#/65# 25 SUMO DEAD LIFT HIGH PULLS 95#/65# 100 DOUBLE UNDERS SKILL WORK TODAY!!!
Important Membership Change Inforamtion Strength/Skill – Shoulder Press 5 Rounds for time 5 Shoulder Presses – 75/115 (no dip/drive) 10 Overhead Squats – 75/115 15 Wallballs – 14/20 9ft/10ft
Yoga Sunday. 10:30 $15.00 drop in. 2 RDs 15 Reverse Hypers 10 Slam Ball 10 DB Push Press Deadlift 3×3 @ 80% 3×2 @ 85% 3×1 @ 90% 16 Min AMRAP- Ladder by 2’s 2 Push Press 135/95 2 Toes to Bar 2 Box Jump Over 24″/20″ 4 Push Press 4 Toes to Bar…
Please don’t forget to sign up for Christmas Party. It will be Dec 14th. $20.00 pp, BYOB! Deadlifts 6 sets Sets 1-3: 5 reps @ 40,50,60% of 1RM Set 4-6: Working sets: 3 reps @ 65, 75, 80% 0f 1RM Saved by the Barbell 3 Rds for max reps 1 min Burpees 1 min Wall…
Strength/Skill – Clean Complex- 2 Hang Clean Pulls + 1 Hang Clean x 5 WOD: @0:00-21-15-9 Wall Ball Pull Ups @:10:00 21-15-9 Wall Ball Box jumps @20:00 21-15-9 Wall ball Burpees @30:00 21-15-9 Wall ball Row Calories
7 pm class starts tonight!! Strength: Weighted Pull Ups 6X3 For time: 21 – 18 – 15 – 12 – 9 – 6 – 3 Dumbbell Thrusters (50’s/35’s) 200 Meter Run after each Round