Wednesday and Thursday- CLOSED

Have a great holiday and safe New Years Eve!!!!


Tuesday 12/30 Open Gym 3-6pm

2 rounds for time of:
35 squats
35 knees to elbows
35 squats
35 KB Swings- 24/16
35 Sit­ups
35 Lunges
35 squats


Monday 12/29 Open Gym 8-11

“Mary”
20min Amrap
5 Handstand push-ups
10 1-legged squats
15 Pull-ups


Sunday 12/28 Open gym 1-4pm

3 rounds for time of:
20 Burpees
100 Double Unders
20 Dumbbell Thrusters 30/20
25 Squats
10 Pull-ups
20 Walking Lunges


December 27th Open gym

For Time:
10 Box Jumps 24/20
15 Handstand Push Ups
20 KB Snatches 24/16
25 Pistols- Alternating
30 Toes-to-bar
then again in reverse. Ending in Box Jumps


December 24th-26th CLOSED!! Enjoy your family and friends!!

12-28-09 ornaments118.jpgHappy Holidays from everyone here at Undisputed,  we are so thankful for the many years of support!  Without any of you we all wouldn’t be where were at today!  So grateful!  So much LOVE!!!!  

 

Open gym 27th  10-1 with a class at 11am

28th open gym 1-4 with class at 2

29th 8-11 with class at 9am

30th 3-6 with class at 4pm 

Closed 31st-1st  

Resume regular class schedule on Friday the 2nd


Tuesday December 23rd

All Levels

A. Learning the Planche

B. 4min Amrap
12 Alt Lunges back rack-95/65
10 Push Ups
—rest 2min—-
4min Amrap
20 Dead lifts
10 V-ups

Beginners

A. Learning the hollow hold

B. 4min Amrap
12 DB Alt Lunges 35/25
10 Push Ups
—rest 2min—-
4min Amrap
20 DB Dead lifts
10 Ballistic Sit ups


Monday December 22nd

All Levels
A. Front Squats
5×3

B. 12-9-6
Push Press- 155/105
Strict Pull Ups

Beginners
Same


Saturday December 20th

Performance

A. Yoke carry
Axle bar deadlift

B. 10 RFT
1 deadlift max PR
2 muscle ups
1 split jerk @ 85%
2 muscle ups

Partner
For time:
100 Push Ups
90 Box Jumps 24/20
80 Pull Ups
70 Jump Squats
60 Toes to bar
50 Deadlifts 50% of 1RM
40 Med Ball Cleans 20/14
30 Burpee
20 HSPU


Friday December 19th

Time vs Task- Partner
10 min amrap
10 Front Squat DB 45/30
10 Push Ups
10 Sit Ups
10 Push Press
Rest 3 min then

Do rounds and reps for time



Mobility WOD