This week is a “REGULAR” week in terms of our class schedule… look forward to a great week of training! Just so that you know about the holiday schedule coming up, we are posting it here today so you can anticipate the changes and plan accordingly:
Monday 24th, 9:30am class only
Tuesday 25th, Hut closed for Christmas Day
Wed 26th- Sat 29th, 9:30am classes only each day
Monday 31st- Sat 5th, 9:30am classes only (YES we OPEN on New Year’s Day Morning!)
Post workout on Sat Jan 5th… we have an ALL HUT goal setting meeting at ~10:45am
Monday Jan 7th we are back to REGULAR schedule starting at 6am
Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Set the clock for 12 minutes and, with a 60/45kg barbell, complete:
1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks
Post total reps for each movement
Monday 5pm Specialty Class- Rowing Endurance- last one of the year!
Three Part Row Workout
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time:
21 bodyweight back squats
7 rope climbs (seated to roof and seated)
15 bodyweight back squats
5 rope climbs (seated to roof and seated)
9 bodyweight back squats
3 rope climbs (seated to roof and seated)
Post time, load and scaling
Tuesday’s 5pm Open Training Hour
Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Three rounds for time of:
800m run
15 deadlifts (110/75kg)
15 handstand push ups
Post time, load, scaling
Wednesday 5pm Specialty Class- Underground Strength- last one of the year!
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Complete as many round as possible in 20 minutes of:
10 box jumps (36/28″)
15 DB snatch (60/40# alternating)
20 abmat sit ups
Post total number of rounds and remaining reps
Thursday’s 5pm Open Training Hour
Friday’s WOD at 6, 7, 9am and again at 4 and 6pm
Three rounds for time of:
250m row
35/25# DB thrusters, 21 reps
12 chest to bar pull ups
Post time, load, and any scaling
Friday’s 4pm Open Training Hour
Saturday Morning BIG WOD
9:30am
