Monday 12.17.2018

Class Times: 5:30am, 9:00am, Noon, 4:00pm, 5:30pm    

Open Gym 8:00-9:00am, 5:00-5:30pm 

Our schedule next week will be reduced as follows. We hope you are able to spend time with friends and family this Holiday season and we thank you for allowing us to spend time with ours as well.

Saturday (Dec 22) – CLOSED – No Class
Sunday (Dec 23) – CLOSED – No Scheduled Open Gym
Monday (Dec 24) – One Class @ 9:00am
Tuesday (Dec 25) – CLOSED – Merry Christmas!!
Wednesday (Dec 26) – One Class @ 9:00am
Thursday & Friday (Dec 27 & 28)- Return to Normal Holiday hours

WARM UP
200m Run
10 Kossak Squats
10/10 Hip Circles
10/10 Fire Hydrants
10 Glute Bridge

MOBILITY
Squat Prep
Shoulder
Ankles

STRENGTH:
Warm- Up Sets:
1x 10 reps @ 40% of Work Set
1x 8 reps @ 60% of Work Set
1×5 @ 80% of Work Set
* 3 minute rest
Work Set: (LAST SESSION)
20 Reps of Back Squat @ + 5-15lbs from last week (OR 55-60% 1RM)

CONDITIONING
For Time –
20 Thrusters 95/65#
20 Pull-Ups
20 SDHP 95/65#
20 Box Jumps 24/20″
20 Ground 2 Overhead 95/65#
* EMOM, 3 Burpees starting at 1:00.

ACCESSORY
Foam Roll & Mobilize