201213 - Week Preview

HOLIDAY (Christmas) HOURS
Thurs. December 24th - 7:30am/9am/10:30am
”12 Barbell Days of Christmas with Pie Breakfast”
December 25th - 27th
NO CLASSES (Closed for LoLo’s Birthday!)
Mon. December 29th
Normal hours

MONDAY
(GOAL = 90-100 reps which is 15 per round)
Some punchy cardio fatigued moves to start the week! Remember the rest! The goal is to work on your recovery, so don’t build extra rest by stopping in the two minutes.

STRENGTH - Deadlifts
Build to heavy 4 then repeat that weight 2 more times!

6 Rounds x 2 minutes
(1 minute of rest b/w)
16/14 Calorie Row
Max (x)
Rounds 1-3-5 : (x) = Wallballs
Rounds 2-4-6 : (x) = Deadlifts 135/95

TUESDAY
(GOAL = 4 Rounds)
We will be testing 1RM in January so build up that strict press!
Pick one skill in this workout to focus on. If you want to get better at Toes to Bar, super duper scale the HSPU. Vice versa, if you’ve been working on your HSPU maybe do knee raises instead to save time.

AMRAP 6:
6 Toes to Bar
6 Handstand Push Ups

STRENGTH -
3, 3, 2, 2, 1, 1
Strict Press
Then…
Floor Press

WEDNESDAY
(GOAL = Under 12 minutes)
Still trying to get more comfortable with cleans while building our squat strength!

FOR TIME
15 - 10 - 5
Power Cleans 95/65
Pull Ups
Front Squats
Push Ups

STRENGTH
”Complex”
Power Clean - Front Squat - Squat Clean
Build to heavy single.

THURSDAY
(GOAL = Pass each round)
We will cash out of this workout with some isometric work and grip strength drills.

EMOM 14:
1 - 1 Rope Climb
15 Double Unders
2 - 20 American KB Swings

FRIDAY
(GOAL = 5 Rounds)
Capping with the week with a full body tough hero workout! The DB’s are lighter than we typically use so this is going to be a quick moving kind of workout!
Hero WOD
”OSCAR”
AMRAP 23:
9 Devil Press 35/25
20 Alt. DB Lunges
9 DB Push Press
20 Ab Mat Sit Ups