Week of December 10th

Guys, the Christmas party was beyond a success. Thank you to everyone who made it out, gave their time, said the nice things about us, laughed with us…cried with us!

You guys are amazing and we cannot wait for another year with you guys.

Next, this Thursday, let’s try something. Thursday at 5:30am, we are doing an Open Gym option so come on in and join us.

Monday

Strength:

Every 2:30 for 5 sets:

-3 Push Press, attempt to find a 3 RM

3 Rounds For Time (9:00 cap):

-15 S.A. DB Push Press, left, RX (50/35)

-15 AbMat Situps

-15 S.A. DB Push Press, right

-15 AbMat Situps

Tuesday

20:00 AMRAP

-10 Burpee Pullups, use a bar at least 6″ above highest reach

-200m Run

Wednesday

Strength:

Every 1:30 for 7 sets:

-1 Hang Squat Clean + 1 Squat Clean + 1 Front Squat, no failed reps but work to a load that challenges technique

3 Rounds For Time (12:00 cap):

-15 Front Squats, RX (115/75)

-15 Jumping Squats

-15/12 Calorie Row

Rest 1:00 between rounds

Thursday Open Gym workout option

5 Rounds For Time:

-200ft Double KB Farmers Walk, RX (53/35)

-10 Strict Knees 2 Elbows

-25 Russian Swings, RX (53/35)

-10 Strict Ring Dips

Friday

Strength:

Every 3:00 for 3 sets:

-5 Overhead Squats, not looking for a 5RM but do gradually build over the 3 sets

3 Rounds For Time (7:00 cap):

-10 OHS, RX (135/95)

-50 Double Unders

Saturday

EMOTM for 20:00:

(1) 20/15 Calorie Row

(2) Rest

(3) Max Deadlifts*

(4) Rest

*Deadlift weights:

(1) 185/125

(2) 225/155

(3) 245/165

(4) 275/185

(5) 315/205

You are all family!