miki

Every 90s – 6rds 4 DL *Heavy by feel, no drops, no mix Then, “Helen” 3rds for time: Run 400m 21 AKB Swings (53/35) 12 Pull-ups “Always do sober what you said you’d do drunk. That will teach you to keep your mouth shut.” – Ernest Hemingway

EMOTM 15 5 Curtis Ps (75/55) Max Calories in the remaining time! Then, Double Tabata (16rds – 20sec ON/10sec OFF) Alt between Rollouts & V-Ups “Home is the nicest word there is.” – Laura Ingalls Wilder

Bench or Floor Press 1×7, 3×5 (DB or BB – increase on each set) *25 Banded Face Pulls after each set Then, 3rds for time: 20 DB Renegade Row Push-ups 60 Double Unders “It is the set of the sails, not the direction of the wind that determines which way we will go.” – Jim

BSQ 4×7 Increase each set as able, mod/heavy Then, For time: 21 Burpees 21 HPSN (75/55) 15 B.O.B. 15 HPSN (95/65) 9 Burpee Pull-ups 9 HPSN (115/75) “People fall forward to success.” – Mary Kay Ash

THANK YOU! A big thanks to everyone who came out Saturday to celebrate at the GCF Holiday Party! There’s nothing like our community and gym family! Week 3 of the Strict Pull-up Challenge – let’s go! It’s never too late – get ’em in! For total time: 3rds – 2m rest between Run 200m 25

SATURDAY!!! GCF Holiday Party 5-8pm Stormhouse Brewery Food, friends and good times – everyone welcome! “Chief Plus” With a partner 5rds – 5m ON/1m OFF 3 PCL (135/95) 6 Push-ups 9 ASQs *Partners alternate full rounds for max rds/reps as score. “The most worth-while thing is to try to put happiness into the lives of

3rds for time with a partner: 50 Pull-ups or 20 Muscle-ups 100 Medball Sit-ups (to each other – 20/14) 2 Sled Pushes Per Person (Alternate – 2/1 plates) *Building Lap Run immediately after last sled push “Love has no age, no limit; and no death.” – John Galsworthy

Team AMRAP 24 (2 or 3ppl) 10 DL (155/105) 20 Calorie Bike 1 Rope Climb Per Person 20 DL 40 Cal Bike 1 RC PP 30 DL 60 Cal Bike 1 RC PP 40 DL 80 Cal Bike 1 RC PP …keep going – one person working at a time. “I want to live my

BSQ 3×10 Increase each set Then, Max Thrusters in 12 Minutes w/a Partner (95/65) *EMOTM – 5 Burpees together – partner 1 finishes the minute with thrusters, then switch partners on the next minute. Score total reps. “Wisdom outweighs any wealth.” – Sophocles

*WEEK 2 – And never too late to start, just pick a lower number if need be. STRICT PULL-UP CHALLENGE! It’s that time! Let’s get stronger! First – pick a quantity that will push you but is realistic for your schedule. Second – it doesn’t matter if you are RX or you scale, or both!