12.17.25 Workout of the Day

The 630 AM

843 Holiday Party
Our annual Dress to Impress Holiday Party will be held this Friday night at Poseidon at 8 PM. All members, friends & families are all invited. Discounted drinks & food will be available all night for us.

Pre-Order Hoddies
Our annual pre-order hoodie signups are on the gym whiteboards. This year we're offering multiple hoodie types & colors. Deadline for order is this Saturday.

Barbell
Strength
Clean Complex
5 sets of: 1 Clean Pull + 2 Squat Cleans, building

Conditioning
2-2-2-3 Intervals
75 DUBS
Remaining time of window: 40 squat cleans for time (155/105)
Min 0-2: 75 DUBS into max cleans
Rest 1 min
Min 3-5: 75 DUBS into max cleans
Rest 1 min
Min 6-8: 75 DUBS into max cleans
Rest 1 min
Min 9-12: 75 DUBS into max cleans

Interval
Conditioning
Team of 2, For time
A. 3 rounds
30/24 Calorie Row
24 Double DB Hang Power Clean (50/35’s)
18 Box Jump Overs (24/20)

Into

B. 90/72 Calorie Row
72 Double DB Hang Power Cleans
54 Box Jump Overs (24/20)

-Split reps evenly-