Monday December 18th

Monday December 18th-
Due by December 31st- EVERYONE please fill out a new paper waiver. LEGIBLY. Also please read and sign a new membership hold and cancellation policy. We will be happy to answer any questions about that. We want you here! We are results driven.The new hold/cancellation policy will take effect on January 1st.
Reminder- Some of us are heading to the beach for the New Years. Staying at Hotel Sol. Link here. Three night minimum. Something different to do rather than wait last minute and hang around the area.
If you have any friends interested in trying the gym, try to get them in this week. We we will have our usual rush after the New Year. Get a head start on everyone else.
Our kids program is doing great. Bring your kids in for a few free trial classes before you decide on a membership. Never any contracts with kids memberships.
Nutrition- Lets be honest with ourselves. The holidays are not an excuse to eat and drink uncontrollably. Don’t work your butt off for 11 months to undo everything in one month. Self-control, no excuses. It really is that simple.
Now to the good stuff.

Warm Up-
5 minute bike or row then

10 Samson Stretch
15 Overhead Squat with PVC
20 Sit-up
20 Pull-up (Strict if you can, sub ring rows or negatives)
20 dips rings or bench
Grab and empty bar and practice push jerks

Strength-Push Jerk 10 minute Emom- We will take the bar from the floor today
1 Power clean
3 push jerks

5 rounds-
9 Power Cleans 155/105
20 Foot handstand walk (sub 30 seconds handstand hold on the wall, 10 Handstand pushups, or 15 dumbbell presses)
1 Sled Push

accessory work-
50 ring dips or 50 push ups

The “Samson” stretch:
1.Lace fingers and turn palms outward locking
2.Push arms and hands out to horizontal
3.Push hands forward and head back getting nose
as far away from hands as possible
4.Keep gaze straight ahead
5.Push arms to overhead
6.Push hands hard towards ceiling
7.Keep arms perpendicular to floor
8.Keep palms turned to ceiling
9.Close space between head and arms by raising
10.Lunge as far forward as possible with one leg
11.Let trailing leg’s knee settle to ground
12.Push hips forward feeling stretch in front leg
and back
13.Maintain push to ceiling, perpendicular arms,
closed arm-head gap, gaze forward
14.Hold for 30 seconds
15.Repeat with other leg