Wednesday

LAB Annual holiday Party @ the Roanoke on 10th 6p-9p
Reminder: gym closes at 4p, No evening classes. Come celebrate the holidays with us! First drink is on us.
A. Coach will warm you up accordingly
B.  Muscle Up Practice + Core – 15 minutes
+
20 min AMR:
200m SA Farmers Carry – Left (up the hill)
75/60 cal bike
200m SA FC - - Right (down the hill)
75 Wall Balls
400m Run

Friday

A. Coach will warm you up accordingly
B. Strict Press + PP (2+3) BTN or Front rack – you choose
+
For Time:
30 BJO – 20/16
30 Hang Pwr. Sn 40/24
Short Course 200m Run
30 GHD Bk Ext
Short Course 200m run  
30 PS 40/24
30 Burpees over the bar (lateral)
30 OHS 40/24

Monday

A. Coach will warm you up accordingly
B. Deadlift – TnG; 10,8,6,4
+
5 RFT:
15 Cal Bike
200m Run
15 BJO – 24/20
10 DB Squat Cleans – you choose
10 DB Push Press – same wt. as SC
200m Run

*Staying on the short half of the 400m loop

Monday

A. Coach will warm you up accordingly
B. Squat – Front or Back; 5x5 @ 30x1
+
5RFT:
500m Row
300m Run (out the front door to the left)
20 Hang Squat Cleans (40/24)
200m Run – Out the gate to the Left up the hill and back in the parking Lot
 

Friday

Group class ONLY, no open gym use. 
830a & 930a
A. Coach will warm you up accordingly – 8-10 mins
+
Partner Workout:
2 Rounds For Time:
100 Partner Wall Ball Toss off the wall to partner – ball must make contact with wall for rep to count.
80 – Alt Burpees over your partner
60 – SA KB Thrusters (30R/30L)
40 -  Cal Bike
20 – Alt TGU (same wt. as Thruster Wt.) (P1 TGU R + TGU L, = 2 reps. Then P2, TGU R + TGU L = 4 reps)