Dec 16 – Dec 22, 2019

Thanks for coming to the Nightmare before Fitmas Friday night! Our gym Christmas party is always a blast because you all make it so much fun!

Holiday Schedule:

Christmas Eve Day: Classes at 9am and Noon with Open Gym available from 8:30 am until 1:30 pm.

Christmas Day: 1 Class at 10 AM with Open Gym available from 9:30 am until 11:30 am.

December 26: Classes at 9am, Noon, and 4:30pm with Open Gym available from 8:30 am until 6:00 pm.

Programming album for this week: South Saturn Delta by Jimi Hendrix.

Monday December 16, 2019

1A.2 count Pause Squat, [email protected], LD2 heavier than last week.

1B. Push ups 8 sets of 50%

10 down to 1 Power Cleans, 135/95

1 up to 10 Bar Facing Burpees

Rx+: 185/125

Tuesday

1A. Hang Snatch 5 working sets of 2

1B. Nordic Curls 4 sets of 6-8

5 Rounds for time of:

6 Toes-to-bar + Pull ups

5 Hang Power Snatches 95/65

10 Overhead Squats 95/65

Rx+: 3 Toes-to-bar + Bar Muscle Up, 135/85

9 am Sweat WOD

800 M Run
Then 2 rounds of
25 burpees
20 Pull ups
25 Air Squats
20 1 arm KB push press
25 American KBS
Then, run 800m

Wednesday

1A. Deadlift 4 sets of 3 @ 85% on the 90 seconds.

6 Rounds of:

35 Double Unders

20 Sit Ups

5 Thrusters, 135/95

Rx+: 60 DU, GHD, 165/115

Thursday

1A. Lynne:

In 20 minutes:

5 Rounds of: Max Body weight Bench Press, Max Pull ups.

Secret Service Snatch Test:
AMRAP 10 KB Snatch, 53/35.

Beginner: Under 100

Novice: Under 150

Intermediate: Under 200

Advanced: Under 250

Elite: 250+

9 am Sweat WOD

For Time with a partner:
200 Box Jumps
150 wall balls 20/14
100 alt. DB snatches 50/35
75 over the DB burpees
50 pull ups

*one partner works at a time. split work however you like.
Buy in and cash out:50 foot wheelbarrow walk each

Friday

1A. Front Squat 5×[email protected]%

1B. Belly to wall HSPU

Christine
3 Rounds for time of:

500m Row

12 Deadlifts @ BW

21 Box Jumps 20″

Saturday

12 Days of Christmas

1 Power Snatch

2 Thrusters

3 Push Presses

4 Power Cleans

5 Pull ups

6 Air Squats

7 Hand Release Push Ups

8 Knees to Elbows

9 Lateral Bar Hopping Burpees

10 Mountain Climbers

11 Double Unders

12 Front Rack Lunges

Rx: 115/80

Rx+: 135/95

9 am Sweat WOD

3 parts with a running clock for time:

PART 1

Row for calories 75/50

50 strict seated dumbbell presses

12 min time cap

Part 2

On The 15:00

sit ups 50-35-20

4 wall walks after each set of sit ups(nose to wall is Rx)

12 min time cap(stop on the 27 min mark)

Part 3

On the 30:00

3 rounds

400m run

15 lateral over the rower burpees

Sunday

10 Rounds for time of:

5 Box Jumps 30/24

10 Goblet Lunges (L+R=1)

15 American KB Swings

Rx: 53/35

Rx+: 71/53