Friday 12/16

Happy Champagne Friday! Join us at 5:30pm and 6:30pm for some bubbly post-workout- we’ll provide a bottle for each class but feel free to BYOB. It’s a great time to hang out with your swolemates during these cold and dark December days.

WORKOUT for Champagne Friday 12/16/2022

shoulder press 50/5, 60-65/3, 75/5+, 85/3+, 95/1+, 98-99/1, 101-102/1, etc

then choose one of the following FOR TIME:

a. 30 muscle-ups
b. 50 bar muscle-ups
c. 100 pullups

Post press and time to whiteboard!

ENGINE for Fri 12/16

Choose two

a. “300 FU” Challenge

b. 2k ski for time

c. “KRONOS” 100 burpee box jump overs for time

BODYBUILDING for Fri 12/16

30-20-10 reps of
DB shrugs
DB hang cleans
DB split squats

5 rounds YGIG
10 Viper presses
20 barbell bicep curls

GYMNASTICS for Fri 12/16

EMOM x 10
:03 L-hang
4 kipping pullups (ideally butterfly)
5 toes-to-bar

handstand skills