Thursday 12-7

1. Skill: Movement Prep 2. 15 Minute AMRAP: 4 Bar Muscle Ups 6 Turkish Get-Ups (1.5/1, 3/side) 8 Push Ups **SAVE THE DATES** -Saturday, December 9th @ 8pm (Upstairs): Our Annual Ugly Christmas Sweater Party! Please feel free to bring a side dish and drinks! -Holiday Schedule: We will be CLOSED December 23-26th. We will…

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Wednesday 12-6

1. Skill: Movement Prep 2. 5×3:00 AMRAP’s:* 15 Deadlifts (165/115) 10 Front Squats Max Calorie Row Rest/Walk 3:00 between sets. *Post calories rowed for each AMRAP to the whiteboard. **SAVE THE DATES** -Saturday, December 9th @ 8pm (Upstairs): Our Annual Ugly Christmas Sweater Party! Please feel free to bring a side dish and drinks! -Holiday…

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Tuesday 12-5

1. Performance/Fitness:* EMOM x 8: Evens: Run 200m Odds: 60% of Max Rep Muscle Ups (Goal is UB) 2. Make 3 attempts at each of the following: Max Set Toes-to-Bar Max Set Double Under Broad Jump for distance. *Post highest scores for TTB, double under’s, and max broad jump attempts. **SAVE THE DATES** -Saturday, December…

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Monday 12-4

1. Performance: Deficit Strict Handstand Push Up-Build to max deficit for 5 reps. Perform all 5 reps unbroken. Rest as needed between attempts. OR Fitness: Deficit Strict Handstand Push Up-Build to max deficit for 5 reps. Does not have to be unbroken, but rest between reps should be limited. Rest as needed between attempts. 2.…

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