Bench Press E3MOM
10 – 20 – 5 – 15 – 5
“Reindeer Racing” by DB
6min AMRAP:
600m Run, Row or 1.5k Bike
Then:
12 Dumbbell Snatch (Left Arm) 50/35 MRX 35/20
12 WallBall Sit-ups 20/14lbs MRX 20/10
12 Dumbbell Snatch (Right Arm)
12 Dumbbell Push-Ups (1 arm on Dumbbell)
Rest 2min
4min AMRAP:
400m Run, Row or 1k Bike
Then:
8 Dumbbell Snatch (Left Arm)
8 WallBall Sit-ups
8 Dumbbell Snatch (Right Arm)
8 Dumbbell Push-Ups (1 arm on Dumbbell)
Rest 2min
2min AMRAP:
200m Run, Row or 1k Bike
Then:
4 Dumbbell Snatch (Left Arm)
4 WallBall Sit-ups
4 Dumbbell Snatch (Right Arm)
4 Dumbbell Push-Ups (1 arm on Dumbbell)
Chest & Core Development
2×10 Dumbbell/Kettlebell Bench
2×10 Evil Wheels
2×10 Banded Push-Ups
2×10 Band Pull-Aparts
****HOLIDAY SCHEDULE****
Sunday, December 24th: closed
Monday, December 25th: closed
Tuesday, December 26th: classes at 8am, 9am and 10am only. All other classes canceled. We will NOT have childcare.
****HOLIDAY SCHEDULE****
Bunch of hard working athletes with Wilma in her usually spot…out in front! This woman is a machine and she just keeps getting stronger, faster and fitter by the day! Shes made incredible gains and has turned weaknesses into strengths. And she’s done it all with a smile of face, a great attitude, and enough energy to share kind and encouraging words with those around her. Keep leading the way, Wilma!
A) 165(10)-135(20)-225(4)-165(5)-185(5)
B) 1+15, 1+16, 1+8 Rx Row
135(10)-145(20)-185(5)-145(10)-185(5)
1+39 rx
1+28 rx
2 rx
all row
A. 135(10)-135(20)-185(5)-145(15)-205(4)
B. 1+39, 1+24, 1+7 RX row
185-165-245-185-275
2+1/2+2/2+1 rx row
135(10) – 165(20) – 225(5) – 165(15) – 235(5)
2+12 / 2+7 / 2+4 RX (Row)
185/135/225/165/225
2+1 / 2+1 / 2+2 rx row