THANKSGIVING HOURS – Thursday we will have a 9am and 10am class only. Friday we will not be having 5am or 6am classes. We will have 9am, 10am, 3:45pm, 5:30pm, 6:30pm, and 7:30pm.
NAUGHTY OR NICE! – Saturday, December 8th. Naughty or Nice (NoN) is an annual, global opportunity to serve local children and families in our communities by giving a gift and getting a lift. Each year host gyms collect gifts for children by partnering with reputable organizations such as Toys for Tots, local children’s hospitals, homeless shelters and more. Last year we broke our goal of helping 3,000 kids by helping 3,178. This year, help us achieve our goal of helping over 5,000 children! Sign up NOW! Register at https://www.boxtribetracker.com/2736/reg/.
WINTER GALA – Saturday, December 15th. Tickets coming soon! This is our biggest party of the year! Come celebrate the Holidays and New Years with your SOAR family!
Back Squat 1 RM in 15 -20 minutes then Max Reps at 80% at tempo of slower down, faster up
20 Alt. DB Snatches 50/35
30 DB Step Overs 24/20 (one dumbell)
40 Air Squats
Max Strict Pull-Ups
2 Min on, 2 Min off x 4:
15 Hang Power Snatches 95/65
1RM Clean and Jerk
12 Power Clean and Push Jerks 185/125
12 Power Clean and Push Jerks 165/115
Max Power Clean and Push Jerks 135/95
EMOM x 36
1) 10 Toes to Bar
2) 12 Burpees
3) 14 KBS 53/35
4) 16 Slam Balls 30/20
5) 18/12 Cal Row
10RM Step Up for both sides. Hit failure on both sides.
If you did monday, max reps at 33% max back squat
15 Goblet Squats 70/53
30 Walking Lunges
Strict Press – Build to 5, then 2 x 5 at 90%
Alternating Tabata for 8 min:
45:15 x 3
Sled Drag 135/90
DBall Over the Shoulder
Farmers Carry 135/95 per hand