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Christmas Schedule!

Monday, Dec 24 – Open Gym, 9 AM – 1 PM

Tuesday, Dec 25 – CLOSED

Wednesday, Dec 26 – Regular schedule

MONDAY
A) 3 sets:
0:20 Chest-to-Wall Handstand Hold OR Toes-on-Box Handstand Hold
40′ Walking Lunge W/ Rotation (straight arms holding slam ball/WB)
5 HSPU Negative*
* 5 sec per rep. Scale ROM or add deficit as needed
B) Back Squat: 4×3, use 75-80% of last week’s 6×2
C) On a 2:00 Clock:
21/15 Calorie Row or Bike
Max Toes-to-Bar in Remaining Time
Repeat for a total of five cycles, resting 1:00 between cycles.

TUESDAY
A) Clean and Jerk: build to a heavy double
B) 3 sets
5 Kettlebell Clean + 5 Kettlebell Snatch, left
5 Kettlebell Clean + 5 Kettlebell Snatch, right
40′ Dual Kettlebell Overhead Carry
5 Strict CTB Pull Ups
C) 5 sets, for max Cals
0:30 Assault Bike Cals
0:30 Rest

WEDNESDAY
A) 3 sets
8 Single Arm KB Press/side
8 Goblet Squats, heavy
10 Hollow Rocks + 0:20 Hollow Hold
B) Strict Press: 3RM, then 90%x3x2
C) AMRAP 30:
20 Pullups
500m Row
20 DB Renegade Rows*
4 Shuttle Run
20 DB Goblet Squats
1000m Assault Bike
* 1 rep = Push Up, DB Row (alternate each rep)

THURSDAY
A) 40′ Inchworm
10 Squat + Broad Jump
10 Tap Swings on Pullup Bar
B) Conventional Deadlift: 2RM, then 90%x2x2
C) 3 sets
2 LL Rope Climb
5 Single Leg RDL, each
D) 3 sets
10 DB Z Press
0:20 L Sit Hold

SATURDAY
A) Pause Snatch: build to a heavy triple, then 90%x3x2
Every rep is paused for 0:03 just below the knees.
B) Strongman Work