The gym will be **closed on Christmas Day (Monday 12/25)**. Only a 9:00am class is available on Tuesday the 26th.
Weekly Workouts
**Tuesday** — Pause Push Press: 5 sets × 5 reps with a 2-second pause in the dip (every 2:30, all sets same weight). Then AMRAP 10: 15 push-ups, 15 KB swings (55/35), 15 box jumps (24/20).
**Wednesday** — For time: Three rounds of 7-5-3 power snatches (135/95) + bar muscle-ups, with 15/12 cal rows or 12/9 cal bike after each round. 3-minute rest between rounds.
**Thursday** — Tempo Front Squat: 5 sets × 2 reps (5-sec descent, 5-sec pause in the hole on rep 1, normal on rep 2, every 2:00). Then 3 rounds: 10 DB Bulgarian split squats/leg, 20 GHD sit-ups, 30-sec side planks.
**Friday** — 10 rounds: 1 legless rope climb, 5 DB devil presses (40/25), 30 double unders.
**Saturday** — Partner for time: 800m run together, then alternating rounds of 15-12-9-6-3 hang squat cleans (135/95) and 5-4-3-2-1 wall walks, finishing with 800m run together.
