Dec 25, 2017
Heads up on holiday scheduling…
We will run on a normal class schedule through Sunday, December 24th. We will run reduced holiday hours from December 25th – January 1st. Our schedule will be as follows:
- Christmas Day (12/25): CLOSED
- Tuesday, 12/26: ONE class at 0900, Open Gym 10-12
- Wed-Fri, 12/27-29 reduced hours:
- Sat/Sun 12/30-12/31: Regular schedule
- New Year’s Day (1/1): ONE class at 1000
- 1/2/2018: Regular hours resume
Programming Note
This is a deload week. Enjoy some fun workouts and the remainder of the holiday season. Allow your bodies the rest it needs to recover.
Strength
Four Sets:
- 4-6 Bench Press @ 20X1
- :45 Side Plank each side
Rest as needed between exercises.
Conditioning
Every minute on the minute for 20:00:
- Minute 1: Kettlebell Swings x 15 (70/53)
- Minute 2: Burpees x 15
:40 Time cap on each minute.
Dec 22, 2017
Heads up on holiday scheduling…
We will run on a normal class schedule through Sunday, December 24th. We will run reduced holiday hours from December 25th – January 1st. Our schedule will be as follows:
- Christmas Day (12/25): CLOSED
- Tuesday, 12/26: ONE class at 0900, Open Gym 10-12
- Wed-Fri, 12/27-29 reduced hours:
- Sat/Sun 12/30-12/31: Regular schedule
- New Year’s Day (1/1): ONE class at 1000
- 1/2/2018: Regular hours resume
Conditioning
Performed to the tune of the “12 Days of Christmas”
- 1 Power Clean (205/135)
- 2 Handstand Push Ups
- 3 Strict Pull Ups
- 4 Toes to Bar
- 5 Dumbbell Thrusters (50/35)
- 6 Burpees
- 7 Kettlebell Swings (70/53)
- 8 Box Jumps
- 9 Goblet Squats
- 10 Deadlifts (205/135)
- 11 Wall Balls (30/20)
- 12 Man Makers (50/35)
Dec 21, 2017
Heads up on holiday scheduling…
We will run on a normal class schedule through Sunday, December 24th. We will run reduced holiday hours from December 25th – January 1st. Our schedule will be as follows:
- Christmas Day (12/25): CLOSED
- Tuesday, 12/26: ONE class at 0900, Open Gym 10-12
- Wed-Fri, 12/27-29 reduced hours:
- Sat/Sun 12/30-12/31: Regular schedule
- New Year’s Day (1/1): ONE class at 1000
- 1/2/2018: Regular hours resume
Strength
5 Sets
Level 1:
- Snatch Grip Push Press + Overhead Squat @ 22X1
Level 2:
- Behind the Neck Push Press x 2 + Overhead Squat @ 22X1
Level 3:
- Push Press x 2 + Overhead Squat @ 22X1
Conditioning
For time:
- 42 Alternating Dumbbell Snatch (50/35)
- 12 Bar Muscle Ups
- 30 Alternating Dumbbell Snatch
- 9 Bar Muscle Ups
- 18 Alternating Dumbbell Snatch
- 6 Bar Muscle Ups
Scale to 15-12-9 chest to bar, or any pull up variation.
Dec 20, 2017
Heads up on holiday scheduling…
We will run on a normal class schedule through Sunday, December 24th. We will run reduced holiday hours from December 25th – January 1st. Our schedule will be as follows:
- Christmas Day (12/25): CLOSED
- Tuesday, 12/26: ONE class at 0900, Open Gym 10-12
- Wed-Fri, 12/27-29 reduced hours:
- Sat/Sun 12/30-12/31: Regular schedule
- New Year’s Day (1/1): ONE class at 1000
- 1/2/2018: Regular hours resume
Conditioning
At 0:00, for time:
At 10:00, complete 3 rounds for time:
- 15 Dumbbell Push Press (35/25)
- 2 Rope Climbs
At 20:00, for time:
At 30:00, complete 3 rounds for time:
- 20m Forward Crawl
- 15 Goblet Squats (53/35)
There is an 8:00 time cap on each section.
Dec 19, 2017
Heads up on holiday scheduling…
We will run on a normal class schedule through Sunday, December 24th. We will run reduced holiday hours from December 25th – January 1st. Our schedule will be as follows:
- Christmas Day (12/25): CLOSED
- Tuesday, 12/26: ONE class at 0900, Open Gym 10-12
- Wed-Fri, 12/27-29 reduced hours:
- Sat/Sun 12/30-12/31: Regular schedule
- New Year’s Day (1/1): ONE class at 1000
- 1/2/2018: Regular hours resume
Strength
Every 1:30 x 10 rounds:
Performance:
- :04 Clean lift off + :02 Pause at knee + Clean from pause
Fitness:
- Slow Clean Pull + :03 Lower from hips to knees + :02 Pause at knee + Clean from pause
Conditioning
Every 4:00 x 5 rounds:
- 10/7 Calorie Bike or Row
- 10 Box Jumps
- 10/7 Calorie Bike or Row
Row/Bike hard!
