Monday, December 24th - Saturday, December 29th

Starting January 7th, we will be offering a 9:30 am class on MWF.

We have a very modified Holiday schedule this week and next, so please check the calendar before coming in.

Happy Holidays!!!

Monday

12 days of Amity Christmas

 

1 Strict Supinated Pull Up

2 Box Jump

3 DB or Barbell Hang Power Clean

4 Toes to Bar

5 DB or Barbell Shoulder to Overhead

6 Wall Ball

7 2-KB Deadlift

8 Burpee over Box

9 DB or Barbell Thrusters

100m run

11 cal AB

1200m row      

 

Recommended DB weights: <=35/20;

Recommend barbell weights: <=75/55

 

Tuesday

Off – Merry Christmas!

 

Wednesday

Resting as needed throughout the workout, either resting between movements, or between blocks, and so on.

 

4 rounds

10 Back Squats (~50-60% of 1RM)

0.4/0.3 mi AB or 250m row

 

3 rounds

30s 2-KB Front Rack Wall Sit

8-10 Hanging Knee Raises (weight with light DB only if quality can be maintained)

8-10/side side plank rotations

 

2 rounds

15-20 Wall Balls

100m run

15-20 Wall Balls

30s FLR

 

1 round - go!

500m row

1.2/0.9 mi AB

 

(cap 40)

 

Thursday

A. Close Grip Bench Press – 5 x 5

+

“Dork”

Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014.

6 rounds FT

40-60 Double Unders/60-90 Single Unders

20-30 KBS (24/16kg)

10-15 burpees

 

(cap 30) 


Friday

00:00 – 10:00

A. 30s AB or row @85%,

30s rest

x 3

30s row or AB @85%

x 3

*Use (A) as a gauge for below. You should be feeling good and ready to work at this point, not tired.

 

(rest 4)

 

10:00 – 35:00

OT5M x 5

10 DB Hang Power Clean

8/5 cal AB

10 DB Shoulder to Overhead

10/8 cal row

10 Toes to Bar/Knees to Elbow/Knee Raises

 

35:00 – 40:00

AMRAP 5

5 Toes to Bar

10 DB Crossbody Hang Clean and Jerk

5 Burpees        

 

Saturday

“Hotshots 19” 

On June 30th, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.  

5-6 rounds FT*

30 Air Squats

19 Power Cleans (<=135/95)

7 Strict Pull Ups/Ring Rows

400m run

 

(cap 40)

*only start 6th round if you know you can finish it under time cap. Must EARN 6th round.