Weekend in December

     During the month of December we will not have "organized" competitor training due to holidays and travel schedules. We will post work for Saturdays to do during open gym. On Sunday, please try to hit something you have missed during the week, squat or get outside and run! Weekends will start back up after the new year.

     Trainers are more than welcome to let people know if and when they will be at the gym if groups want to get together.  Please enjoy your time with your family, maybe take a little extra rest ::cough:: ::cough:: and chose this time to work on some weaknesses.

25.3

STRENGTH

      Front Squat
           5 @ 60%, 6 @ 65%, 2 x 6 @ 70%

     Deadlift
           5 x 3 banded @ HAP

COMP WOD
     No meeting time. Do on your own during the AM.

     At 0:00
     EMOM for 10 Min
     1 Round of Cindy
          5 Pull Ups
         10 Push Ups
         15 Squats

     At 15:00
     "Diane"
          21-15-19
          Deadlifts (225/155)
          HSPU
 
     At 25:00
     "Amanda'
          9-7-5
          Squat Snatch (135/95)
          Muscle Up

25.2

STRENGTH

     Bench Press
     10 x 1 @ HAP

CLASS WOD

     20 Min EMOM
     Even: 40 Double Unders
     Odd: 12 Burpees

COMP WOD

     At 0:00
       Grace (135/95)
            30 Power Clean and Jerks for Time
     At 10:00
       Heavy Grace (155/105)
            30 Squat Clean and Jerks for Time

25.1

AM STRENGTH

     1. Back Squat
        3 @ 70%, 3 @ 80%, 3 x 2 @ 85%

     2a. Romanian Deadlift
          4 x 5 @ HAP

     2b. Sots Press
           4 x 5 @ HAP

CLASS WOD (5PM)

      Open WOD 14.4
      14 Minute AMRAP
      60 Calorie Row
      50 Toes to Bar
      40 Wall Balls (20/14)
      30 Cleans (135/95)
      20 Muscle Ups

COMP WOD (6PM)

      Isabel
      30 Snatches for Time

24.4

STRENGTH

     Front Squat
     5 @ 75%, 3 @ 85%, 1 @ 95%, 1 @ 105%

COMP WOD

     10 AM....Santa's Coming....

24.3

STRENGTH

     1. Front Squat
          5 @ 60%, 3 @ 70%, 3 x 3 @ 75%

     2. 20 Min EMOM
         Even: 1 Banded Deadlift @ HAP with one green band
         Odd: 3 to 5 strict weighted pull ups

GRUNT WORK

      6 Min EMOM
      8 Russian KB Swings @ HAP

CLASS WOD

      In teams of two...

      Four Rounds

      300 M Row

      Max Rep Wall Balls (20/14)

      *Partner rows while other partner completes wall balls


     

24.2

STRENGTH:

     1 Bench Press
        8 x 2 @ 75% or HAP every 90 seconds

     2a. Pendlay Row
          5 x 5 @ HAP

     2b. DB Curl
          5 x 6 @ HAP each arm

CLASS WOD

      12 Min AMRAP
      30 Double Unders
      10 HSPU
      15 KB Swings (2/1.5)

COMP WOD

      5 Rounds for Time...
      5 Power Snatch (135/95)
     10 Wall Balls (20/14)
      1 Muscle Up (Add one muscle up each round)