Sunday, December 24 - Saturday, December 30

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Sunday, December 24 - Rest Day

 

Mobility of the Week - To be performed on your own at home or open gym.

Treat yourself nice and spend some extra time working on mobility!!!!

Self-assessment:

  • 10 overhead air squats facing the wall
  • 10 push ups
  • 10 arm circles (forward/backward) 

Smash w/ Roller or Lax Ball:

  • Glutes
  • Hamstrings
  • Adductors (inner thigh)
  • TFL and IT Band
  • Quads
  • Pecs
  • Triceps
  • Upper Back/T-spine, Upper Trap

Resistance Stretch/Bands:

  • Hip Grinders w/band (30-40 sec),
  • Cat/Camel 15 reps, Childs Pose (30-40 sec),
  • Hamstring against wall (view here)

Squat Test: 

  • Hold the bottom of a squat 3 minutes total (Hold 30-40 sec increments) 

 

Monday, December 25 - CLOSED

Merry Christmas!

 

Tuesday, December 26 - No 5:30AM or 6:30AM class today! We open for classes at 12:00PM.

Strength: 10 Minute MOMO

Back Squat

  • 2 Reps at 80-85% of 1 Rep Max

WOD: 4 Rounds for Total Reps

3 Minute AMRAP

  • 3 Thruster (93/135)
  • 5 Toes to Bar
  • 7 Bar-Facing Burpee

*Rest precisely 1 minute between each AMRAP.

Strength - 7:30PM

  • Snatch - 1 Rep Max
  • Clean & Jerk - 1 Rep Max

 

Wednesday, December 27

Strength: Strict Press

  • 5x4

WOD: For Time

  • 5 Deadlift (163/225)
  • 25 Box Tall Jumps (24/30)
  • 10 Deadlift (163/225)
  • 20 Box Tall Jumps (24/30)
  • 15 Deadlift (163/225)
  • 15 Box Tall Jumps (24/30)

*12 minute time cap.

 

Thursday, December 28

Strength: 8 Minute EMOM

Minute 1: 

Minute 2: 

  • 30 sec. Arch Hold

WOD: 8 Rounds for Total Calories & Total Wall Balls

  • 30 sec. Max Bike (cal.) or Row (cal.)
  • 30 sec. Rest
  • 30 sec. Wall Ball (14/20) (10/10)
  • 30 sec. Rest

Strength - 7:30PM

  • Snatch - 1 Rep Max
  • Clean & Jerk - 1 Rep Max

 

Friday, December 29

Strength: Hang Clean + Squat Clean

  • 5 sets

WOD: 12 Minute AMRAP

  • 6 Bar Muscle Up
  • 12 Hang Squat Clean (93/135)
  • 6 Push Jerk (93/135)

*Modify bar muscle ups with 12 chest to bar pull-ups.

 

Saturday, December 30

WOD: Buy-In + Ladder For Total Time

Buy-In

  • 100 Double Unders

10-20-30-40-30-20-10

  • Slam Ball (view here)
  • PVC Sit-Ups
  • Goblet Squat (35/55)
  • DB Snatch 

*30 minute time cap.

Posted on December 23, 2017 .