Holiday Schedule
- Friday, 12/23 – Normal Schedule
- Saturday, 12/24 (Christmas Eve) – Weightlifting cancelled. One workout at 1000.
- Sunday, 12/25 (Christmas) – Closed
- Monday, 12/26 – One class at 0900. Open Gym 1000-1200.
Strength
Every 1:30 for 5 sets:
- 1-3 Strict Muscle Ups
Fitness:
- 1-3 Muscle Up Transition Drill
Conditioning
Complete as many rounds as possible in 4:00 of:
- 10 Wall Balls (20/14)
- 4 Bar Muscle Ups
Rest 2:00
Complete as many rounds as possible in 4:00 of:
- 10 Wall Balls (20/14)
- 8 Toes to Bar
Rest 2:00
Complete as many rounds as possible in 4:00 of:
- 10 Wall Balls (20/14)
- 8 Pull Ups
Optional Independent Work
3 Sets:
- 5-10 Renegade Row per side
- 10 Dumbbell Tricep Overhead Extension
- 30m Kettlebell Waiter’s Walk per side