Strength

i) Push Press 5-5-5-5-5 (Ascending)

ii) Deadlift 4-4 @ 90%

MetCon

33-27-21-15-9 For Time of:

Hang Power Clean (95/135#)

Reverse Lunge Wall Balls (W: 14/9 M: 20#/10′)

*12 Weighted Burpee Box Overs (W: 2×35/20″ M: 2×50#/24″) AFTER Each Round*

[45 Minute Time Cap]

MetCon

In Teams of 2 Complete For Time:

300 Back Squats (95/135#)

200 Calories Assault Bike

100 HSPU

*On Every 2nd Minute Perform 1 Synchro Wall Walk*

[45 Minute Time Cap]

MetCon

“Team Route 90”

For Time:

200 Double Unders/500 Single Skips

175 S2OH (Bar)

150 Air Squats

125 Situps

100 Burpees

75 Tuck Jumps

50 Pushups

20 Turkish Getups (Bar)

-> Performed As GROUP

-> Each Component Multiplied By Total People In Class

-> Partition As Needed (All Skips MUST Be Completed FIRST)

🎅🏼 December 19th-23rd – Regular Hours

🎄 December 24th – 10am – “12 Days Of Christmas” – Coach Jeff

***FRIENDS & FAMILY WORKOUT***

🎅🏼 December 25th – January 2nd – CLOSED

Starting January 3rd, expect to see an UPDATED schedule including MORE class times, and MORE specialty classes!!!

Stay tuned for more details!!!

*Zen Planner will be OFFICIALLY updated January 2nd with the new schedule*