Our Christmas Party/Annual In-House Competition will be catered by Salsarita’s!

     We’ll also be having a “Guac-Off” with the winner receiving a $20 credit to the fridge!

There is no 6:30 pm class this day, and EVERYONE is invited even if you aren’t competing!

Monday December 4, 2017

Back squat

5-5-5 (Warm up sets)

then,

Bodyweight  Back Squat AMRAP

then,

Shoulder Press

5-3-3-1-1-1

then,

7min AMRAP

7 Hang power cleans 135/95lbs

7 Burpees over the bar

Tuesday December 5, 2017

Build to a heavy complex in 12min:

Snatch Grip DL + Hang Power Snatch + Power Snatch (from the floor)

then,

5 Rounds for Max Reps:

Minute 1: Calorie Row

Minute 2: Box Jumps

Minute 3: Push Press 75/45lbs (from the floor)

 

Wednesday December 6, 2017

For time:

30 Dead Lifts 165/125lbs

20 Ab mat sit ups

10 HSPUs

——————————

20 Dead Lifts 185/125lbs

20 Ab mat sit ups

20 HSPUs

——————————

10 Dead Lifts 205/155lbs

20 Ab mat sit ups

30 HSPUs

18min Time Cap

Thursday

Bench Press

5-5-3-3-3-1-1-1-1

then,

Tabata Thursday

DB Goblet Squats 50/35lbs

-Rest/Transition 1 minute-

Alt DB Snatch 50/35lbs

-Rest/Transition 1 minute-

Burpees

Tabata = 8 rounds of 20 seconds of work followed by 10 seconds of rest for a total of 4 minutes.

*Lowest rep count for any given round of each movement is the score. You’ll only have 3 numbers to record.

Friday December 8, 2017

5k Run Time Trial

(Sub a 6k Row if need be)

Saturday December 9, 2017

Filthy 50

50 Box Jumps 24/20 inches

50 Jumping Pull-Ups

50 Kettlebell Swings 35/26lbs

50 Walking Lunges

50 Knees-to-Elbows

50 Push Press 45/35lbs

50 Back Extensions

50 Wall Balls 20/14lbs

50 Burpees

50 DUs

Sunday December 10, 2017

 

3 RFT

50 KB Dead Lifts 70/53lbs

40 Russian Twists 20/14lb Med ball

30 Push Ups

20 Russian KBS 70/53lbs

10 Strict Pull ups