Remember, only a 7am and 9am only. Sophie and I will be in the gym for a little while after the 9, so if you want to shoot in for a quick sweat session but those 2 morning classes don’t work for you, don’t hesitate to pop in.
We are closed tomorrow and then reopen 12/26 for a 9am, noon and 4:15pm.
Warm-up
5 min AMRAP
10/8 cals on a rower (bike or erg)
10 box step-ups
10 RKBS
2 wall climbs
Mobility
Some quick shoulder mobility to prep for HS and HS walks
Strength
HS walking or HS hold skill session and TABATA
Let’s go over some skill work here. Take the classes through the progressions and then after giving them 5 minutes to play around set up a clock and for esteem through a TABATA. Their choice; HS holds or HS walks.
WOD
“Christmas Cookies”
3 rounds
50/40 cals row
50 box jump overs
50 RKBS
30 min cap
Just an absolute sweat fest. Time to earn those Christmas cookies. Going to have to really focus on pace. The goal here is to keep moving the entire time. Do not move so fast early so that you have to slow down in order to control your breathing and heart rate. Find 80% and live there for all 30 minutes of this workout.
