Holiday Party
Don’t forget that our Holiday / 10-Year Anniversary party is this Saturday December 4th. We are taking over the rooftop of Bay City Brewing in East Village. More info can be found here:
MONDAY, NOV 29
STRENGTH
Every 1:30 x 8:
Hang squat clean + split jerk
(1+1)
Week 4/7 of our clean & jerk progression. Build in weight as needed.
METCON
EMOM 12:
1 – 200m run
2 – Max reps hang squat clean (155/105)
3 – Max reps push jerk (155/105)
4 – Rest
Keep track of your hang squat clean reps and your push jerk reps for input into SugarWOD. Score is sum total of all reps completed.
TUESDAY, NOV 30
A. Death By Ring Muscle-Up
EMOM, until failure:
Min 1 – 1 ring muscle-up
Min 2 – 2 ring muscle-up
Min 3 – 3 ring muscle-up
…continue adding 1 rep each round until failure* or until time cap is reached
-Rest 3:00 prior to starting part B-
*Upon failure, continue to perform approximately half the number of reps EMOM style until the time cap is reached. For example, if you fail on round 6, perform 2-3 muscle-ups each minute until time is up.
Score is total number of muscle-ups performed (max = 55).
**See workout prep notes for scaling options (note: scaling to pull-ups = twice the reps)
B. Alternating Death By
EMOM, until failure:
Min 1 – 1 burpee
Min 2 – 2 toes-to-bar
Min 3 – 3 burpee
Min 4 – 4 toes-to-bar
…continue adding 1 rep while alternating between movements each round until failure (no time cap on this one).
Score is total reps completed.
WEDNESDAY, DEC 1
STRENGTH
Front Squat
6-4-2-4-6
These are all working sets. Perform a set of 6, then a set of 4, set of 2, set of 4, and finish with a set of 6. The heaviest weight should be the set of 2. The second set of 4 and 6 should be heavier than the first.
METCON
AMRAP 8:
5 strict handstand push-up
10 box jump-over (24/20)
THURSDAY, DEC 2
METCON
5 rounds:
25 abmat or 20 GHD sit-up
600/520m row
-Rest 2:00-
FRIDAY, DEC 3
STRENGTH
Every 1:30 x 8:
1 behind-the-neck jerk
Barbell comes from the rack. Start light and build to today’s heavy.
METCON
For time:
20-15-10-5 overhead squat (135/95)
40-30-20-10 push-up (female reps: 32-24-16-8)