Monday
open gym at 10 am
Tuesday
Buy in – EA Warm up
A) Hang Power Snatch – 2×3 @ 65% and 3×2 @ 70%
B) 10 min EMOM – 1 Front squat start at 65% and build
Metcon – 12 Min AMRAP
12 Burpees
15 Cal Row or Ski
18 Box Step overs
Friday – Happy New Year!!
Buy in – 2 Rounds
1 min Row / 10 Push ups / 10 Banded Good Mornings / 45 Sec hang from Pull up bar
A) Superset – 5 working sets
10 Wide Grip Bench Press
10 Double Dumbbell Bent Over Row
20 Alternating Hammer Curls
rest 2 min
Partner Throwdown Friday
20 min AMRAP
3 Wall Walks
10 GHD sit ups or 15 ABmat sit ups
10 Hang DB Snatch (50/35)
10 Double DB Front Rack Lunges
December 30, 2025
