Events for December 2022

Monday, 01/26
January 26, 2015
Happy Hour – Friday, January 30th
January 27, 2015

IMG_4327

Warm-Up
3 Rounds of
6 Alt-T Push-ups
12 Supine Scorpion
6 Dolphin Pushups
12 Squats

Met-Con
2 Rounds of

AMRAP in 3 Minutes
12 Wall Ball + 12 Flutter Kicks

  • REST 1 Minute

AMRAP in 3 Minutes
12 Push Press + 4 reps of Core Complex*
(PP Wts: M @ 115/95/65; W @ 83/63/45)

  • REST 1 Minute

AMRAP in 3 Minutes
6 Dips** + 12 Spider Planks

  • REST 1 Minute

* Core Complex = 1 V Up + 1 Cross Crunch left + 1 V-up + 1 Cross Crunch right
** Dip Progression: RX = Bar; Scale up = Rings; 1st Scale Down = hands on Box, feet on smaller box; 2nd Scale Down = hands on box & feet on floor.

Comments are closed.