12/22 - 12 Days of Christmas! Bring your Holiday Cheer and Sweater.
12/24 - Closed
12/26 - 6:30am - 1pm Open Gym
12/31 - Regular Hours
1/2 - 6:30am - 1pm Open Gym

Session #1

Warm-up

Coaches Choice

Weightlifting

Back Squat (4x12 Back Squats)

Every 4 min 12 Back Squats @ 70%

1x12 - 0:00@70%
1x12 - 4:00@70%
1x12 - 8:00@70%
1x12 - 12:00@70%

Metcon

Metcon (2 Rounds for reps)

5 AMRAP

6 HR Push Ups
9 SDLHP 95#/65#
12 T2B

Rest 2 min
Repeat 1x

Rx+
HSPU
SDLHP 135#/95#

Session #2

Gymnastics

Metcon (AMRAP - Reps)

General Pulling

L1
4x3-5 L-Sit Ring Pull Ups + ME Ring Rows (feet even with rings)

L2
4x2-5 Strict Pull Ups + ME Kipping/Butterfly Pull Ups

L3
4x3-5 Strict C2B + ME Kipping/Butterfly C2B

Weightlifting

Weighted Hip Extension (3x12)

Feet flat on the floor with your shoulders on a low box/bench.  The weight should rest in your hip crease and raise and lower your hips to complete a rep.

Heavier than last time

Bitch Work

Metcon (Time)

5 Rounds

50' Front Rack Lunges 155#/105#
10 Hang Squat Cleans

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