Dec. 25th - Dec. 30th, 2023
MONDAY December 25th, 2023 CLOSED
MERRY CHRISTMAS!!!
TUESDAY December 26th, 2023
Warm up!
2:00 run/bike/row
2 Rounds for quality
4 Inch worms with seal and down dog
8 banded presses
8 bootstrappers
8 banded good mornings
8 arch/hollow swings
1:00 banded trap stretch
STRENGTH : 20 minutes to establish a 2 rep. Deadlift (Dec.11)
METABOLIC CONDITIONING :
4-5 rounds, each for time, of:
500-meter row
Rest 2 minutes between row efforts
*Aim to make each of these a strong effort!
(must begin last round by 20:00)
WEDNESDAY “Monster Mash-Up” December 27th, 2023
Warm up!
2:00 row/bike/ski
1 Round
5/5 World’s greatest stretch
10 kettlebell swings - light
10 goblet squats
10 Seated DB strict press
10 bench dips
10 KB Deadlifts
10 Russian twists
Warm up HSPU option: Box HPSU (hips must be over shoulders!), pike HPSU - on all options the head must touch the ground on each rep (can use an abmat)
METABOLIC CONDITIONING :
AMRAP 6 minutes of:
2 Ring Muscle-ups ( sub. 4 ring dips)
4 Handstand Push-ups
8 Kettlebell Swings, 70/53
rest 4 minutes
AMRAP 6 minutes of:
20 Mountain climbers (L&R=1)
10 D-ball cleans over the shoulder, 100/70
5/5 D-ball Squats, 100/70
rest 4 minutes
AMRAP 6 minutes::
5 Thruster, 95/65
10 Burpee Box Jump Over, 24"/20"
TEAM THURSDAY December 28th, 2023
Warm up!
2 Rounds for quality
Walk on toes 50’ (down and back)
Walk on heels 50’ (down and back)
8 alternating lunges
8 banded good mornings
8 banded presses
8 deadbugs
Then: 1:00 each side calf stretch
SKILL : 10:00-15:00 Double Under Skill work!
*Review of proper arm, hand position for double unders, higher, slower jump, use the wrist flick to spin the rope
SKILL : Double - Under skills & progression
TEAM METABOLIC CONDITIONING :
Team Grace - 30 Clean and Jerks for time 135/95
*All team members will complete 30 reps but only one person can work at a time.
*Split up reps as desired, while one team member is completing their reps, the other will rest.
*Teams of 3, 2 partners work at a time and rest together.
FRIDAY December 29th, 2023
Warm up!
2:00 run/bike/row
2 Rounds for quality
4 Inch worms with seal and down dog
8 PVC pass throughs
8 Strict press with barbell
8 push ups
8 Bent over rows with barbell
8 arch/hollow swings
1:00 each side scorpion stretch
STRENGTH: 15 minutes to establish a 2 rep. Bench Press (Dec.8)
METABOLIC CONDITIONING :
For reps:
3 minutes of Bar muscle-ups/Chest to bar pull ups/Strict pull ups 3 minutes of shoulder presses
2 minutes of Bar muscle-ups/Chest to bar pull ups/Strict pull ups
2 minutes of shoulder presses
1 minute of Bar muscle-ups//Chest to bar pull ups/Strict pull ups
1 minute of shoulder presses
♀ 95 lb
♂ 135 lb
SATURDAY December 30th, 2023
OPEN GYM 0800 - 1000