Monday, December 16th- Front Squat Cycle Day 8
A. Front Squat
20 min to find a 1 rep max
B. 3 RFT:
25 wall balls
25 box jumps
Tuesday, December 17th
6am-12pm: Open Gym
12pm: PUMP
A. Bench Press
1 rep max test
B. Pull-ups
Max unbroken reps test
C1. Iso curls
3x16 (8/arm)
C2. Iso kickbacks
3x16 (8/arm)
D1. Concentration curls
3x10/arm
D2. Barbell skull crushers
3x10
Wednesday, December 18th- Overhead
A. Push Jerk
15 min to find a 1 rep max for the day
B. KB snatch
10 min max reps test
C. L-sit on rings
Accumulate 2 min in as few sets as possible
Thursday, December 19th
7am-12pm: Open Gym
12pm: Mobility/Stability
Friday, December 20th- Hinge/Single Leg
A. Deadlift
20 min to a find a 1 rep max for the day
B. 1k row test
Saturday, December 21st
NO CLASSES TODAY BECAUSE IT IS OUR ANNUAL CHRISMUKKAH WORKOUT!!!!
This is a FREE partner workout with simple movements, feel free to bring friends and family, all are welcome. Workout will start at 10am and we will go to Chelsea Bell for food and drinks after
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