Today: ONE CLASS at 8:30a!
Tomorrow: Open Gym + 8:30a ONLY!

"Stuffed 2.0"
With a Partner
6 Rounds
500/400 Meter Row
40 KB Swings
30 Lunges
20 Pull Ups
30/24 Cal Bike

Today: 5:30a, 6:30a, Open Gym, 8:30a, 9:30a AND NOON!!
Tomorrow: ONE CLASS at 8:30a!

Bench
5-3-3-2, build

"Rahoi"
AMRAP 12
12 Box Jumps
6 Thrusters
6 Bar Facing Burpees

Today: Regular Schedule
Tomorrow: 5:30a, 6:30a, Open Gym, 8:30a, 9:30a AND NOON!
(No Teens or 5:30p)

Deadlift
5-3-3-2, build

"Bad Decisions"
4 Rounds
10 Dips
10 Bent Over Rows
10 Slam Ball Side Toss
Heavy Sled Push + Pull

Today: Regular Schedule
Tomorrow: Regular Schedule

Warm Up
3 Rounds
10 Calf Raise
10 Lunges
10 Single Leg RDL w/ Knee Raise
10 Pistols to Bench
10 DBugs
10 Single Leg Glute Bridge

Run
3 x 600 Meters
Rest :90 between efforts

Abs
10-9-8-7-6-5-4-3-2-1
Leg Lifts
Bicycle Crunch

11.25-12.01.2024