Announcements
Holiday Party is Friday December 14th! Mark your calendars. Please RSVP to our evite. You should have received an email. If not, click here: http://bit.ly/2BFmO2e. The only evening classes on Friday 12/14 will be 4pm and 5pm.
The Swolemate Showdown is just around the corner! Mark your calendars for February 9th, 2019. WOD #2 has been released, the rest will be released shortly. Grab your swolemate and get signed up! http://bit.ly/2E66J7o
Programming Note
This is the last week of our quick 4-week gymnastics instructional period. We will end with handstand walks in the WOD on Tuesday. Our next cycle will be focused on overhead squat.
MONDAY, DEC 10
STRENGTH
15 minutes to build to a heavy hang clean double.
This should be a squat clean, although beginners may power clean as needed.
METCON
AMRAP 12:
10 front squat (95/65)
5 burpees over bar
10 push press (95/65)
5 burpees over bar
10 thrusters (95/65)
5 burpees over bar
TUESDAY, DEC 11
SKILL
10 minutes handstand walk or handstand hold practice
METCON
4 rounds:
50 double unders
24′ KB goblet lunge (53/35)
24′ handstand walk*
*Sub 3 wall walks
24′ = length of 6 floor mats measured in the short direction
WEDNESDAY, DEC 12
STRENGTH
Pause back squat 5×2
Pause for 2 seconds at the bottom. Aim to start at least 65% of your 1 RM back squat
METCON
AMRAP 14:
8 CTB pull-ups
8 ring dips
16 box jumps (24/20)
THURSDAY, DEC 13
METCON
AMRAP 6:
6 deadlift (225/155)
18 Russian KB swings (70/53)
-rest 2 min-
AMRAP 6:
18 Russian KB swings (70/53)
50m sled push (4/3)
-rest 2 min-
AMRAP 6:
6 deadlift (225/155)
50m sled push (4/3)
Split athletes between AMRAPs as needed.
FINISHER
3 sets:
0:20 hollow hold
0:20 hollow body flutter kicks
0:20 tuck-ups
-rest 1:00-
FRIDAY, DEC 14
Holiday Party is tonight at 7pm! The only evening classes will be at 4pm and 5pm.
METCON
5 rounds:
4 power snatch (135/95)
8 overhead squat
12/10 cal bike
EXTRA CREDIT
Snatch grip DL 4×4
Use straps if available
SATURDAY, DEC 15
METCON
In teams of 2, AMRAP 20:
15 push-ups
15 box jumps (24/20)
15 wall balls (20/14)
Partners alternate on the minute, and pick up where their partner left off.