A. Build to a 3 RM Close Grip Bench Press
B. 10:00 AMRAP
10 Burpee Box Jump Overs 24/20
15 Double Unders
200 M Run
*rounds + reps recorded
“You can’t put a limit on anything. The more you dream, the farther you get.” –Michael Phelps
***Altered Holiday Schedule starting tomorrow***
Test Day 1
In 15:00 find a
1 RM Back Squat w/ :03 Pause
*Weight recorded
B. Fran
21-15-9
Thrusters @ 95/65 lb
Pull-ups
*time recorded
“Don’t look back. Something might be gaining on you.” –Satchel Paige
30 Calorie Row
30 Bar-Facing Burpees
30 Hang Cleans (115/75 lbs)
*complete in teams of 3-4 athletes, athletes can work at the same time but can’t pass the person in front of them
*Next week is post test week!
January Prep begins Monday, January 4th!
{Check it out}
A. Power Clean x2x5 @ 75%
B. 15:00 for Quality
10 Ring Rows
10 SA Russian KBS @ 24/16 / Arm
10 Walking Lunges / leg
10 Med Ball Supermans
100 yd SA Farmers Carry (50 R / 50 L)
200 M Run
Don’t forget about our {altered schedule} next week!
A. 10:00 EMOM
Min 1: 8 Burpees
Min 2: 8 Box Jump Step Down @ 24/20
*goal is to complete work in exactly :30
B. 20:00 AMRAP
10 Burpee Step Over @ 24/20
10 TTB
600 M Run
*rds/reps rec.
“If you are not willing to risk the unusual, you will have to settle for the ordinary.”-Jim Rohn
A. In 6:00
Hip Snatch + Hang Snatch + Snatch x 3 sets
In 16:00
Snatch by Feel x1x8 @ 70-80%
6:00 E202
Snatch Pulls x3x3 @ 95-105%
B. In 10:00
DL x3x3 @ 70%
C. Floor Press build to a 2 RM in 10:00
“From a small seed a mighty trunk may grow.” –Aeschylus
A. 12:00 E202
Thrusters x3x5 by feel
B. 3 Rounds
10 Hang Squat Cleans @ 135/95 lbs
20 Double Unders
30 Wall Balls @ 20/14
*time recorded
“Surround yourself with only people who are going to lift you higher.” –Oprah Winfrey
Congratulations to our new Push Up Man & Woman of the Year and also to our Bitter Burpee Award winners!
{Check out the winners here!}
A. 12:00 E202
Back Squat x1x6 w/ :03 Pause
*Goal is is 90-100% of pause squat max for all sets
B. “Helen”
3 Rounds
400 M Run
21 OVHD KBS @ 24K/16K
12 Pull-ups
“Knowledge is power, community is strength and positive attitude is everything.” -Lance Armstrong
Teams of Two
1700 M Row (Split Work)
107 Burpee over Row (Split Work)
70 DB Snatches @ 55 / 35 (total) (Split Work)
12 Squat Cleans @ 165 / 105 (/person)
Join us after class at District Kitchen for our Holiday Party!
A. 10:00 E202
Muscle Clean by feel x2x5
B. 6:00 E202
Deadlift x3x3 @ 75%
C. 15:00 for Quality
10 Push-ups
100 yd Farmers Walk
10 Walking Lunges / leg
100 yd Double KB OVHD Carry
10 Bent Over Row @ 135 / 95
100 yd Shuttle Run
10 Stiff Leg DL @ 135/95
100 M Run
Join us Saturday for our 7th Anniversary + Holiday Party!
RSVP
