gabby_extension

Holiday Schedule

  • Saturday, 12/31:  Normal Schedule
  • Sunday, 1/1, New Years Day:  Closed
  • Monday, 1/2:  Normal Schedule

Strength

1A)  Push Jerk

Performance:

  • 75% x 5
  • 85% x 3
  • 95% x 1+

Fitness:

  • 3 x 1-3

1B)  Ring Rows

  • 3 x 15

Conditioning

3 Sets:

Complete as many rounds as possible in 5:00 of:

  • 7 Thrusters @ 40-50% of 1 rep max
  • 5 Toes to Bar
  • 3 Burpees

Rest 2:00

Optional Independent Work

3 Sets:

  • 12 Dumbbell Press
  • 3-5 Strict Muscle Ups
  • 12 Dumbbell External Rotation