Thursday, December 16, 2021

Warm Up

Stretch

Light Jog

10 Burpees

Conditioning

"Twas the Day Before Christmas"

- 1 Hundred Meter Sprint

- 2 Man-Makers, 100m Sprint

- 3 Burpees, 2 MM, 100m Sprint

- 4 Ground to Overhead (95/65), ...

- 5 Rows on Rings, ...

- 6 Front Squats (95/65), ...

- 7 Push-Ups

- 8 Sit-Ups

- 9 Box Jumps

- 10 Kettlebell Swings

- 11 Burpees

- 12 SB Get-Ups

Wednesday, December 15, 2021

Happy Birthday Renee!!!!

Excited to Celebrate YOU!!!

Warm Up

- 12 Push Ups

- 14 Mountain Climbers

- 12 Sit Ups

- 14 Leg Lifts

Promptly at 5:30 Begin Group Warm Up

-1961m Birthday Run

Gather Around Time

Conditioning

Sassy Sixty

6 Rounds

- 10 Pull Ups

- 10 Jumping Lunges

- 10 Burpees

- 10 T2B/K2E

- 10 MB Cleans

- 10 Sprints (1st LightPole)

Monday, December 13, 2021

Warm Up

As Posted 

Strength/Skill

TABATA Weighted Front Squats

Conditioning

21-18-15-12-9-6-3

- Hang Power Cleans (95/65)

- Shoulder to Overhead (95/65)

- Back Squats (95/65)

Thursday, December 9, 2021

Warm Up

As Posted

Skill/Strength

5 Sets of 5 Hang Power Cleans

Focusing on Form

Conditioning

4 Rounds 

- 200m Run

- 30 Walking Lunges

- 20 Box Jumps

- 10 Hang Power Cleans 

Wednesday, December 8, 2021

Warm Up

As Posted

Skill/Strength

TABATA

- Planks

Conditioning

5 Rounds -
- 50m Bear Crawl
- 25 Sit-Ups
- 25 Kettlebell Swings

Monday, December 6, 2021

Warm Up
Stretch
Light Jog

3 Rounds

- 10 Burpees

- 150m Shuttle Run

Strength/Skill

10min EMOM 

Ascending Deadlifts Starting at 2

Conditioning

50, 40, 30, 20, 10 -

- Double Unders

- Sit-Ups

- Squats