Thursday, December 22 2022

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 DB)

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 DB)

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 DB)

Chest & Core Development

2×10 DB/KB Bench

2×10 Evil Wheels
2×10 Banded Push-Ups

2×10 Band Pull-Aparts

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Christmas Holiday Schedule!

Saturday 12/24: Classes at 8am and 9am only. We will NOT have childcare.

Sunday 12/25: closed — Merry Christmas CFHSV!

Monday 12/26: closed

Tuesday 12/27 – Friday 12/30: regular schedule

Saturday 12/31: 8am, 9am, 10am only. We will not have childcare.

Sunday 1/1: closed — Happy New Year CFHSV!

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