MONDAY

Don’t forget, Thor party at Husk and Vine at 6PM. $20/head for unlimited food and then cash bar. Please text me or Venmo me as I’m trying to get a head count by Monday night. Thanks!

Lots of work for Monday. Quick warm up, then a muscle building part B, then a long wod. You will be seeing a shift in this direction during the new year. More SHRED and BLAZE type workouts, more hypertrophy and muscle building work for Part B. Higher volume, circuit training, muscle growth and endurance will be stressed. Heavy Olympic lifts are always an option for extra work sessions and in the weightlifting class, and safe technique is always paramount. But for the purposes of sustainable fitness gains, we will be shifting slightly toward light to moderate loading on the lifts during wods, longer workouts and interval training.

Part A

3 Rounds Rowling 100 Meter

Part B

3 Rounds

8 Dual DB RDL 50/35

8 DB Goblet Squat 50/35

8 Box Jumps

Part C

For Time: 30 Minute Time Cap

3 Rounds of Bergeron Beep Test

50/40 Cal Row

3 Rounds Bergeron Beep Test

50/40 Cal Row

3 Rounds Bergeron Beep Test

• Bergeron Beep test is: 7 Thrusters 75/55, 7 Pull-Ups, 7 Burpees