201206 - Week Preview

THIS SATURDAY (December 12th) we will be having our “INTERNSHIP INFO MEETING” at 7:30am! This will be a quick 30 minute session to explain what the intern program consists of, how to get involved, and answering any questions you might have!

PLEASE join us!
We would love to take on lots of you as potential new coaches! It’s such a great program and we’ve recently altered it to be more convenient for the participants! This is a no obligation meeting!

MONDAY
(GOAL = Crush a 2RM Push Press - We did this on Nov. 9th and I will print results so we can try to PR)
I know it will be chilly… but we need to keep running on “nicer” days when we can! PLUS we will have a great warm up then dive right in to see if we can get those Push Presses HEAVY!

5 Minutes x 6 Rounds
200m Run
12 Plate Ground to Overhead 25/35
6 Strict Chin-Ups
2 Push Press
(Increasing weight each round)

TUESDAY
(GOAL = Get to the round of 12 on the “Death by”)
Heavy squats today! We are trying to get those legs stronger!
Front Squat
6, 6, 6, 3, 3, 3, 3
Then with the same weight
1 Back Squat
Every 30 seconds for 8 minutes

Then…
Death By - DB Hang Clean and Jerks 45/35

WEDNESDAY
(GOAL = 5 Rounds)
AMRAP 15:
(E3MOM - 10 Ring Dips)
30 Russian KB Swings 55/35
30 Sumo Deadlift High Pulls

Strength - TEMPO Deadlifts
5, 5, 5
(5/5/5)

THURSDAY
(GOAL = 14 + 0)
Working on our Oly form today! Taking time to build to a heavy single then using light weights and cardio to play with faster barbell cycling!

Strength: Build to heavy complex
Snatch - Hang Snatch

AMRAP 8:
24 Double Unders
2 Hang Snatches 95/65
(Add 2 snatches per round)

FRIDAY
(GOAL = 18 minutes)
”The Seven” Hero Workout we did a few weeks ago was a perfect prep WOD for this workout. It is very similar in format with similar movements BUT with ONE less round and no weight changes.
”Felix the Cat” Hero WOD
6 Rounds
9 Burpees
9 Box Jumps 24/20
9 Pull Ups
9 Thrusters 75/55
9 Toes to Bar
(With a Weight Vest for Rx+)