*For December please be aware of the following schedule changes for the holidays.

• Tuesday, December 24th there will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM.

• Wednesday, December 25th there will be one class at 9:00 AM.

• Tuesday December 31st there be will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM

• Wednesday, January 1st CVCF will be CLOSED

WOD:

1a) 0:00 – 5:00 – Every 1:00 x 5 sets: 5-10 Tempo Push-ups (0-1-1)

Pick a rep count you can maintain unbroken for all sets.

1b) 5:00 – 10:00 – Every 1:00 x 5 sets: 3-5 Tempo Ring/Bar/Rope Rows (2-2-2)

You choose the tool to perform the Rows off of. Pick a rep count you can maintain unbroken for all sets.

1c) 10:00 – 25:00 – Every 1:00 x 15 sets:

1 – 3-5/side 1/2 Turkish Get-up

2 – 10-20 Box Jump Overs 24/20

3 – 8-15 Slider Pike-ups

For the Get-ups, you are just performing the sit-up portion. Perform all reps on 1 side before switching to the other. Feel free to partner with someone if it’s busy to share equipment and save space.

1d) 25:00 – 41:00 -Every 2:00 x 8 sets:

Odd – 5-10 Burpees + 5 Push Press

Even – 5-10 Burpees + 5 Supinated Bent Over Rows

Pick a Burpee output and stick to it for all 8 sets. Transition between Burpees and Barbell at whatever pace you want. Build loading on the Barbell as deemed fit.

Extra Work:

2) Single Arm Incline Dumbbell Bench Press: 5 sets of 10/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other.

3) Side Plank Hold + Kettlebell Overhead: 4 sets of 20 seconds/side

Rest 60 seconds between sets. Start with a light weight for the Overhead hold.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

https://youtu.be/Rm0GNWSKzYs