WOD

Merry Christmas! No classes today or 5a,6a tomorrow. See you at 9am on the 26th.
We will be open next week on New Years Eve for all classes. New Years Day TBA.

Closed today and tomorrow. Reopening at 9am on the 26th. Enjoy the holidays! The weather is perfect. Get outside and use your fitness outside the gym! Run, walk, ride bike, throw a football, dance, jump, do something outside.
Merry Christmas!

*closed Christmas Eve and Christmas. We will re-open at 9am on the 26th
2:00 Row

2 Sets, For Quality
6/6 Single Leg Barbell Romanian Deadlifts
6 Barbell Strict Press
20 Bear Plank Shoulder Taps
6 Crossover Box Step-Overs + 6 Box Jump Overs
6 Scapular Pull-Ups
6 Ring Rows

Barbell Primer
High Hang (Hip), Hang (Knee), Low Hang (Below Knee)
3 Clean High Pull
3 Muscle Clean
3 Power Clean
3 Push Jerk

Weightlifting

Every 2:00 for 5 Sets: 
3 Clean and Jerks @ 70-80% of 1RM
*Not Touch n’ Go
Focus:
Develop strength and refine technique under a moderate heavy load.
Prioritize an explosive pull, smooth catch into a quality from rack position, then an explosive dip and drive into a strong lockout.

2 Sets
2:00 Max Power Clean + Push Jerk
2:00 Max Rep Burpee Pull-Ups
2:00 Max Box Jump Overs
2:00 Max Calorie Row

2:00 Rest b/t sets and go again. So its 8 minutes work, 2 minutes rest, then 8 minutes work

Barbell: 135/95lbs (61/43kg)
Box Height 24/20’’

Level 2- 95/65
Level 1- Lower weight and go from the hang

Goals / Stimulus / Objectives

Score: Total Sum Reps

Primary Objective: Attack Your Strengths
Secondary Objective: Push the Row

Stimulus: Full Body Capacity / Open + Quarterfinal Prep
RPE: 9/10

This is a gritty and challenging workout that will force pacing strategies and different workout approaches for different athletes depending on strengths and weaknesses. We are looking for a full body capacity building workout that will heavily emphasize reps made on the Barbell and Row while looking for consistency across.

Wod 1-
16 Minutes- Split how you want
500 M Row
30 wall Balls
30 Toes to bar

Wod 2-
10 Minutes
400m Ski
20 Bench press 185/105

Wod 3
12 Minutes Ladder of
Deadlifts
Power Cleans 205/125
Burpees over your bar
Start at 3 and add 3 every round

8am and 9am. SAME WORKOUT
The 12 days of Christmas

“12 Days of Christmas”
1 Sumo Deadlift High-Pull 75/55 INT-65/45 BEG-55/35
2 Thrusters 75/55 INT-65/45 BEG-55/35
3 Push Presses 75/55 INT-65/45 BEG-55/35
4 Power Cleans 75/55 INT-65/45 BEG-55/35
5 Power Snatches 75/55 INT-65/45 BEG-55/35
6 Kettlebell Swings 53/35 INT-35/25 BEG-25/15
7 Pull-Ups Or Any Progression
8 Knees-to-Elbows or Knee Raises
9 Box Jumps 24/20
10 Double-Unders or Singles
11 Burpees
12 Overhead Walking Lunges 45/25 lb Plate BEG-25/15
–Coaches Notes–
You will complete this workout just like the song the “12 Days of Christmas,” You’ll complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1. Not everyone will set up their own bar/equipment we will plan the layout according to how many people come in for class. IF YOU ARE IN A BUSY CLASS PLEASE BE AWARE OF YOUR SURRUNDINGS, there is a lot going on with this wod.

1 2 3 4 526