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WEEK OF DECEMBER 13TH

Guys, the week of the Christmas party is HERE! We are beyond excited. You will be getting an overload of throwback pictures this week through the socials from years past! We cannot wait!!!


Monday

V1 & V2

Every 2:00 for 6 Sets (12:00):

Odd Rounds:

-15 Goblet Split Squats, left foot forward

-15 Side Plank Banded Rows, left elbow down

Even Rounds:

-15 Goblet Split Squats, right foot forward

-15 Side Plank Banded Rows, right elbow down


2x 7:00 AMRAP with 2:00 rest:

-0:30 L-Sit, accumulated

-15 Banded KB Swings

-25ft/25ft Side Shuffles


Tuesday

V1 & V2

2:00 Stations with 2:00 rest in between

St 1:

-SkiErg

St 2:

-2 Shoulder Press + 4 Push Press

St 3:

-Double -or- Single Unders

St 4:

-5 Dips + 10 Banded Tricep Extensions

St 5:

-Burpee Pullups


Wednesday

V1 & V2

Every 3:00 for 4 Sets (12:00):

-10/10 Single Arm Suitcase Deadlifts, 0:03 lower each rep


Tabata of:

-Ring Rows + Ring Row Hold

-Supinated Arms only Bike

-Hang DB Snatch, alternating


Thursday

V1 & V2

21:00 AMRAP

-1000m/800m Row

-30 Box Jump Overs

-30 WallBalls


Friday

V1 & V2

Every 4:00 f0r 4 Sets (16:00):

-6 1 1/4 Front Squats

-1:00 Weighted Plank


Every 4:00 for 4 Sets (16:00):

-8/8 Bulgarian Split Squats

-Max Strict Alternating Toes to Bar


Saturday

TBA


A little bike fun this week, something new!


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