Front Squats 5 x 5
How Many In 15:00?
Turkish Get Ups x 2 per side
Sit Ups x 15

Heavy Alternating Press
5 x 3 per side
Find 2 kettlebells of the same size. Complete as many rounds as possible in 15:00.
7 x Deadlifts
7 x Swings
7 x Long Cycle Cleans
7 x Push Press

Pull Ups 4 x max reps
Every Minute for 15:00
3 Burpees
3 Lunges Per Leg
9 Push Ups

Repeat 3 Times.
Press
Snatches
Goblet Squat
Russian Twist
Dead Clean
Figure 8 to a Hold
Cross Body Mountain Climber

Dead Hang Chin Up Ladders
1/2/3/4/5
How Many in 15:00?
7 x Sit Ups
7/7 x Renegade Rows
21 x American Swings

Heavy Clean and Press 5 x 3 per side
MOD Chief
Work 3 minutes rest 1 minute.
3 Double Cleans
6 Push Ups
9 Squats (or Knees to Chest if your legs are too sore!)

Heavy Turkish Get 5 x 2
Then For Time:
Walking lunge
21 Pull Ups
21 Sit-ups
Walking Lunge
18 Pull Ups
18 Sit-ups
Walking Lunge
15 Pull Ups
15 Sit-ups
Walking Lunge
12 Pull Ups
12 Sit-ups
Walking Lunge
9 Pull Ups
9 Sit-ups
Walking Lunge
6 Pull Ups
6 Sit-ups

Find a partner. One person works for 1 minute while the other rests. Compare reps, gamble, etc., if you are competitive!
Row (for Distance!)
Push Press
Sumo Deadlift High Pull
Box Jumps
Sledgehammer Hits

Enjoy your holidays!
Thursday 12/24 – No Evening Classes (4:30 PM & 5:30 PM Cancelled)
Friday 12/25 – Closed
Saturday 12/26 Open Gym 8:00 AM – 10:00 AM (Steve will have a killer workout posted and will encourage you through it!)
Thursday 12/31 – No Evening Classes (4:30 PM & 5:30 PM Cancelled)
Friday 1/1 – Closed

Maybe you have a friend or relative who would love class. Give them the gift of fitness!! Gift certificates are available now! Stop by today to grab a gift certificate and take of advantage of our special holiday rates.