Merrry Christmas and a Happy New Year!
Please check Goteamup for our updated Christmas ours.
Monday
Open gym 10am to 12pm
Tuesday
Do you even Cardio?
1min max kcal row
1min max kcal ski
1min max kcal run
1min rest
x 8
Wednesday
Barbell Cycling
A)
15 Mins Establish
1 Power Clean +
1 Hang Power clean
B)
12 minutes
1 min on / 1 min off
6 Power Clean
6 Hang power clean
remaining time max burpees over the bar
Thursday
Heavy Day
5 x 5 back squats @60-65%
3 sec lower and up fast
12min AMRAP
16 DB box step overs
10 wall balls
4 strict pull ups
Friday
Pump and Grunt
A)
4 Sets
12-15 Incline Bench Press
SS
12-15 Bent over rows
B)
Every 4 mins
15/12 kcal bike (1min cap)
15 DB push press
15 sit ups
x 5
Saturday
Team Takeover
35 min AMRAP
35 Power Cleans
15 syncro down ups
35 Front Squats
15 Syncro down ups
35 STOH
15 Syncro down ups
35 sandbag to shoulder
Sunday
Happy New Year
Gym closed
