12/26/22-12/31/22

 

12/19/22- 12/24/22

 

12/12/22-12/17/22

 Holiday Party 

Saturday 12/17/22,  7-11pm 

12/10/22- Big Booty Bloop

 

Ellen

AMRAP 30 

100m SB Carry 70/50

20 Box Jumps 24/20¨

300 m run 

40 SB Bear Hug Step back lunges 70/50#

Rest 2 min between ea round 

*Sub a 70/50 DB for RX´d if needed. DB should be in the goblet position for lunges.

12/9/22- Body By Brian

 

Chris 

FULL SEND FRIDAY 

21-18-15-12-9  Echo Bike

Female: 18-15-12-9-6

Thrusters 95/65

12/8/22- Aerobic Capacity

 

Shannon B.

Ski/Row and Bike Workout

5 sets 

500 m row/ski @RPE3

2 min Echo Bike @ RPE5

300 m row/ski @ RPE7

30 sec Echo Bike @ RPE8

100 m row/ski @ RPE10 

*3 min Rest between sets

12/7/22- Jake LockHURT

 

Bryan 

1,000 m row 

75 WB´s 20/14#- 10´/10´

50 later Burpees over Rower 

25 Ring MU´s

12/6/22- Scott VanderSHOOT & Ben Freaking Davidson

 

Micah

5 sets (1 every 2:30)

20/16 Cal Ski/Row

4 Rope Climbs 

12/5/22- Double Rep DT

 

5 rds 

24 Deadlifts 95/65

18 H.Power Cleans 95/65

12 Push Jerks 95/65

12/5/22-12/10/22

 

12/3/22- Poke Bowls

 

Jessica 

“JT Gone Crazy” 21/16 Calorie Ski (OR Row) 21 Handstand Push Ups 21 Push Ups 21 Ring Dips 15/12 Calorie Ski (OR Row) 15 Handstand Push Ups 15 Push Ups 15 Ring Dips 9/7 Calorie Ski (OR Row) 9 Handstand Push Ups 9 Push Ups 9 Ring Dips

12/2/22- Kalua Pork

Angel K.

FULL SEND FRIDAY!! 5 Rounds 10 Lateral Burpee Over Bar 5 Power Clean (185/125)