Strength
15-20 minutes to work on clean technique. Build to a heavy clean.
Conditioning
5 minutes, as many rounds as possible:
Mobility
2 minutes each side: adductor stretch with plate
Reminder: All Classes Saturday are canceled for the Festivus Games! Please come cheer for Team Solidarity!
Athletes check-in at 8 and event starts at 9.
Coming to spectate? Here’s when each workout will be:
9:15 – 10:30: Workout 1 (Delt-A-Force)
10:45 – 12:00: Workout 2 (Dead Deader Deadest)
*Workout 4 (Maximum B.S.) from 9:15 – 12:00
1:00 – 2:30: Workout 3 (IHOP Lose Your Lunch)
3:00 – 3:30: FINAL EVENT (TBD)
At 3:30, we’ll have an award ceremony with great prizes courtesy of Citadel Nutrition!
Reminder: All Classes Saturday are canceled for the Festivus Games! Please come cheer for Team Solidarity!
Strength
1a) 4x 2-4 Weighted Pull-Ups @ 21X0
Rest 1 minute
1b) 4x 30-60 Second L-Sit (if you cannot do this consecutively, accumulate the time)
Rest 1 minute
Conditioning
5 minutes, as many rounds as possible (AMRAP) of:
Rest exactly 5 minutes, then 5 minutes, AMRAP of:
Strength
Press, 6x 2-3 reps @ 20X1
Rest 2-3 minutes between sets. Use this time to work on hip mobility and glute activation.
Conditioning
Five rounds for time of:
Strength
Every minute, on the minute, for 12 minutes: 2 x Clean or Power Clean
Build across sets to a heavy double.
Conditioning
Every minute, on the minute, for 12 minutes: