LIFT:

BENCH PRESS
6 REP
EMOM
SAME WEIGHT FOR ALL 10 SETS

WORKOUT:

TEAMS OF 2 COMPLETE

100 PULL UPS
100 BURPEE
150 WALL BALLS @20/14
150 CAL BIKE

LIFT:

FRONT SQUAT
3 REP EMOM @50-60%

WORKOUT:

30 SNATCH @135/95
ROW 1K
30 D-BALL GROUND 2 OVER SHOULDER
10 MUSCLE UP

For Time:
150 Double Unders
– Then –
4 rds
20 DB Snatch (50/35)
20 Yard DB Lunge (50/35)
– Then –
150 Double Unders
-Then-
-Rest 3 Min-

Clean and Jerk
3 rep EMOM

CHRISTMAS DAY HOURS:
9AM AND 10AM CLASSES

WORKOUT:

WE’LL BE DOING ANOTHER VERSION OF THE 12 DAYS OF CHRISTMAS.

1.    180 SECOND MINUTE PLANK  (ELBOWS)
2.    5  BURPEES
3.    DEADLIFTS  @225/135
4.    10 PUSH UPS
5.    10  SWINGS @70/55
6.    10  SHOULDER PRESS  @95/65
7.    10  SLRDL @55/35 (5 EA LEG)
8.    TOES TO BAR
9.    BACK EXTENSIONS
10.  HANG POWER CLEANS @135/95
11.  JUMP SQUATS WITH BARBELL @45/33
12.  50 FT. WALKING LUNGE WITH KB IN GOBLET POSITON @55/35

HI!
IT’S CHRISTMAS EVE, SO THAT MEANS WE HAVE A LIMITED SCHEDULE FOR TWO DAYS.
MONDAY, DECEMBER 24TH WE WILL HAVE CLASSES AT 8AM, 9AM AND A SPECIAL 11:30AM CLASS TAUGHT BY OUR OWN
PHILLY CALDERONE’

TUESDAY, DECEMBER 25TH WE WILL HAVE A 9AM AND A 10AM CLASS.
HOPE YOU ALL HAVE A WONDERFUL HOLIDAY AND FOR EVERYONE THAT DOESN’T CELEBRATE CHRISTMAS I HOPE YOU HAVE A WONDERFUL VACATION!

WE WILL RESUME WITH A NORMAL SCHEDULE ON WEDNESDAY THE 26TH

LIFT:

BACK SQUAT
10 X 10
DID YOU THINK YOU WERE GETTING AWAY WITH THEM THIS WEEK CAUSE OF THE HOLIDAY!

WORKOUT:

Teams of 2
60-40-20
HANG POWER SNATCH  (95/65)
C2B

LIFT:

BENCH PRESS
7 X 3
DEAD HANG PULL UP
7 X 3
PERFORM BENCH PRESS FIRST THEN GO RIGHT INTO THE PULL UPS
USE A WIEGHT ON EACH THAT MAKES THE 3 REPS DIFFICULT TO GET THROUGH
HOLD A WEIGHT WITH YOUR FEET FOR THE PULL UPS
PERFORM 7 SETS TOTAL

WORKOUT:

FOR TIME:

10-9-8-7-6-5-4-3-2-1
CLEAN AND JERK (95/65)
BAR FACING BURPEES

THIS SATURDAY LINSAY WILL BE DOING THE 12 DAYS OF CHRISTMAS AS THE WORKOUT.
IF YOU HAVEN’T DONE IT BEFORE BE SURE TO SHOW UP, IT’S A DOOSY!

LIFT:

OVERHEAD SQUAT
10 X 3:60

WORKOUT:

30-20-10
50 DOUBLE UNDERS
DEADLIFT @275/135
50 DOUBLE UNDERS
BOX JUMP  @30/24
50 DOUBLE UNDERS

HOLIDAY HOURS:

MONDAY, DECEMBER 24TH:  8AM AND 9AM CLASSES
TUESDAY, DECEMBER 25TH:  9AM AND 10AM CLASSES

WORKOUT:

TEAMS OF 2 COMPLETE FOR TIME:

150 CAL ON ASSAULT BIKE
150 THRUSTERS @95/65
100 PULL UPS

ONLY ONE PERSON WORKS AT A TIME.
THERE HAS TO BE ONE PERSON RESTING AT ALL TIMES

THERE WILL BE NO YOGA THIS WEEK, OUR YOGA INSTRUCTOR IS ON VACATION THIS WEEK.
I’LL LET YOU KNOW ABOUT THE WEEK AFTER.

LIFT:

SWINGS
10 X 10:30

WORKOUT:

15 SNATCH @185/135
50 T2B
15 SNATCH @185/135

LIFT:

BACK SQUAT
10 X 10:90

WORKOUT:

3 rds
1000m ROW
25 HANG POWER CLEANS  (135/95)