Happy Holidays

 In Workouts

As a reminder, this is our last week of class. We will kick off 2015  programs on January 5th!

Monday, 12/15

Demise– by Coach Chelsea

3 rounds for time:
20 DL
200m shuttle run (50m down and back twice)
20 SA squat cleans
200m shuttle run
20 snatches
200m shuttle run

Tuesday, 12/16

Dark Angel– by Coach Chelsea

400m run

21-15-9
2-hand thrusters
American swings

400m run

21-15-9
2-hand thrusters
American swings

400m run

Wednesday, 12/17

The Great White Shark– by Coach Lucy

BUY IN: 2x E3M 400m run

* With the remaining time do max effort sit-ups. *

1 round:
50 squats
50 lunges
50 American swings

* every :30 complete 3 burpees* (modify to sprawls if needed)

Thursday, 12/18

5 rounds:
Partner A: Dual KB squats
Partner B: sprint 25m down and then back

*Partner A performs squats while Partner B sprints down and back

Score: Total number of squats by both partners

Friday, 12/19

10 min AMRAP:
10 KB snatch
15 HR push up
20 grasshoppers

REST 2 min

8 Min AMRAP
5 burpee
10 alt. push press
20 alt. lunges

 

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