DEC24: 9AM-10AM-11AM
DEC25: CLOSED
DEC31: 9AM-10AM-11AM
JAN 1: CLOSED
LAST WORKOUT OF THE YEAR <3
TEAMS OF 2
28min amrap
24 cal Bike
24 Wallballs 20/14
25 cal row
25 Alt DB Snatches 50/35
DEC24: 9AM-10AM-11AM
DEC25: CLOSED
DEC31: 9AM-10AM-11AM
JAN 1: CLOSED
LAST WORKOUT OF THE YEAR <3
TEAMS OF 2
28min amrap
24 cal Bike
24 Wallballs 20/14
25 cal row
25 Alt DB Snatches 50/35
DEC24: 9AM-10AM-11AM
DEC25: CLOSED
DEC31: 9AM-10AM-11AM
JAN 1: CLOSED
LAST WORKOUT OF THE YEAR <3
TEAMS OF 2
28min amrap
24 cal Bike
24 Wallballs 20/14
25 cal row
25 Alt DB Snatches 50/35
DEC24: 9AM-10AM-11AM
DEC25: CLOSED
DEC31: 9AM-10AM-11AM
JAN 1: CLOSED
25min amrap
24 cal Bike
24 Wallballs 20/14
25 cal row
25 Alt DB Snatches 50/35
DEC24: 9AM-10AM-11AM
DEC25: CLOSED
DEC31: 9AM-10AM-11AM
JAN 1: CLOSED
2 rounds
7 Frontal Raises
7 Lat raises
7 high pulls
7 Bent Over Flies
10 Top of the Burpees
10 Bottom of the burpees
Then Barbell
Warm up
15 single strict Pull ups
( 1 rep at a time working on speed)
15 strict pull ups into 5sec negative
(Still focus on speed on the way up)
8 sets max
2min on 1min off
5 Clean and Jerks 135/95
8 bar facing Burpees
Max cal Bike
*continue till 75/60 cals are performed
DEC24: 9AM-10AM-11AM
DEC25: CLOSED
DEC31: 9AM-10AM-11AM
JAN 1: CLOSED
2 rounds
7 Frontal Raises
7 Lat raises
7 high pulls
7 Bent Over Flies
10 Top of the Burpees
10 Bottom of the burpees
Then Barbell
Warm up
15 single strict Pull ups
( 1 rep at a time working on speed)
15 strict pull ups into 5sec negative
(Still focus on speed on the way up)
8 sets max
2min on 1min off
5 Clean and Jerks 135/95
8 bar facing Burpees
Max cal Bike
*continue till 75/60 cals are performed
DEC24: 9AM-10AM-11AM
DEC25: CLOSED
DEC31: 9AM-10AM-11AM
JAN 1: CLOSED
2 rounds
7 Frontal Raises
7 Lat raises
7 high pulls
7 Bent Over Flies
10 Top of the Burpees
10 Bottom of the burpees
Then Barbell
Warm up
15 single strict Pull ups
( 1 rep at a time working on speed)
15 strict pull ups into 5sec negative
(Still focus on speed on the way up)
8 sets max
2min on 1min off
5 Clean and Jerks 135/95
8 bar facing Burpees
Max cal Bike
*continue till 75/60 cals are performed
DEC24: 9AM-10AM-11AM
DEC25: CLOSED
DEC31: 9AM-10AM-11AM
JAN 1: CLOSED
2 rounds
7 Frontal Raises
7 Lat raises
7 high pulls
7 Bent Over Flies
10 Top of the Burpees
10 Bottom of the burpees
Then Barbell
Warm up
15 single strict Pull ups
( 1 rep at a time working on speed)
15 strict pull ups into 5sec negative
(Still focus on speed on the way up)
8 sets max
2min on 1min off
5 Clean and Jerks 135/95
8 bar facing Burpees
Max cal Bike
*continue till 75/60 cals are performed
DEC24: 9AM-10AM-11AM
DEC25: CLOSED
DEC31: 9AM-10AM-11AM
JAN 1: CLOSED
2 rounds
7 Frontal Raises
7 Lat raises
7 high pulls
7 Bent Over Flies
10 Top of the Burpees
10 Bottom of the burpees
Then Barbell
Warm up
15 single strict Pull ups
( 1 rep at a time working on speed)
15 strict pull ups into 5sec negative
(Still focus on speed on the way up)
8 sets max
2min on 1min off
5 Clean and Jerks 135/95
8 bar facing Burpees
Max cal Bike
*continue till 75/60 cals are performed
DEC24: 9AM-10AM-11AM
DEC25: CLOSED
DEC31: 9AM-10AM-11AM
JAN 1: CLOSED
2 rounds
7 Frontal Raises
7 Lat raises
7 high pulls
7 Bent Over Flies
10 Top of the Burpees
10 Bottom of the burpees
Then Barbell
Warm up
15 single strict Pull ups
( 1 rep at a time working on speed)
15 strict pull ups into 5sec negative
(Still focus on speed on the way up)
8 sets max
2min on 1min off
5 Clean and Jerks 135/95
8 bar facing Burpees
Max cal Bike
*continue till 75/60 cals are performed
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