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Blog Thursday, 12.20.2018

Blog

Thursday, 12.20.2018

  • by rbwrv
  • December 19, 2018

Thursday 12.20.2018

Class Times: 5:30am, 9:00am, 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
2 minute Jump Rope
Dynamic Movements

MOBILITY
T-Spine
Posterior Chain
Hips/ Ankles
Shoulder

CONDITIONING
EMOM for 20 (4 Sets)

Min 1 – Row 12-15/10-12 Cals
Min 2 – 3-5 Strict Pull Up + 20 Double Under
Min 3 – 6-8 Push Ups + 10 Box Jump Over (24/20″)
Min 4 – Run 100m w/ Medball (20/14#)
Min 5 – Rest

ACCESSORY
Choose a weakness:
1) 50 DU attempts
2) 20 Kipping HSPU
3) 30 Toes 2 Bar

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