Saturday December 29

Saturday December 29

“Powerpuff” (SOLO)

For Time:

30 Toes to Bar

30/21 Calorie Assault Bike or 500/400 Meter Row

15 Power Cleans (175/115)

60/42 Calorie Assault Bike or 1000/800 Meter Row

15 Power Cleans (175/115)

30/21 Calorie Assault Bike or 500/400 Meter Row

30 Toes to Bar

 

“Powerpuff” (TEAM)

For Time:

50 Toes to Bar

30/21 Calorie Assault Bike or 500/400 Meter Row

30 Power Cleans (175/115)

60/42 Calorie Assault Bike or 1000/800 Meter Row

30 Power Cleans (175/115)

30/21 Calorie Assault Bike or 500/400 Meter Row

50 Toes to Bar

 

Friday December 28

Friday December 28

Vader

3 Rounds:

24/17 Calorie Row

21 Wallballs (20/14)

18 Alternating Dumbbell Snatches (50/35)

15 Lateral Burpees over Rower

 

Performance/Open – as written

Fitness – 30/20 DB, Burpees NOT over rower

 

Recovery 2-3 Rounds

100ft Overhead Double KB Walk

25 GHD Sit Ups or Hollow Rocks

 

Thursday December 27

Thursday December 27

“Spin Cycle”

AMRAP 18:

3 Rope Climbs

20/14 Calorie Assault Bike or Row

60 Double Unders

 

Performance/Open – as written

Fitness – 30 DU or 60 singles, 1 Rope Climb

 

Recovery NOT for time

4 Rounds of: 100ft Farmers Carry (any weight/object)

6/side DB Bent over Rows (any weight)

 

Wednesday December 26

Wednesday December 26

Strength

Overhead Squat

  • Build to a heavy set of 5 for the day.
  • 15min

W.O.D

Dead Arm

AMRAP 12:

5 Strict Handstand Push-ups

10 Overhead Squats (95/65)

15 Deadlifts (95/65)

 

Open/Performance – as written

Fitness – 15 regular push ups

 

Scaling Options: 5 Barbell Strict Press

 

Recovery NOT for time:

5-4-3-2-1

Wall Climbs

Weighted Strict Pull Ups

 

Members or guests that use commercial travel (plane, bus, train) or travel outside the state of ME, VT, NH will not be allowed to drop-in or return to the gym, inside or outside, until one of the following has been achieved:

1) 7-day quarantine + taking a COVID test after 7 days + receiving a negative test prior to returning to class and bringing a copy of the negative test results that we will keep on file for a minimum of 30 days.
2) 14-day quarantine.