Monday 161205

December Giving – We will be collecting socks and beanies for The JourneyUP Mentor Project. JourneyUP Mentor Project is a program of The Christmas Box International, the Utah-based nonprofit serving children, teens and young adults who are victims of abuse, neglect and homelessness. The JourneyUP Mentor Project (JUMP) provides young people ages 17-24 formerly in foster care or facing homelessness with mentoring friendships, a community support, and connections to resources to overcome barriers to success. At age 18, youth in foster care “age out” of state custody. Many have nowhere to go and no one to turn to for help. Without supportive relationships, they struggle with homelessness, legal issues, medical emergencies, personal care and poverty.

We have a donation box ready to collect socks and beanies that we will then deliver to JourneyUP the week of December 19th.

 Equipment Sale: At the end of December. We will be selling the following equipment to our community first, so we can make room for all the new equipment for all athletes to enjoy. 

Bar Bells 45-33-15 lbs  
Bumper plates  10-15-25 lbs
Wall Balls 20-14-10-8 lbs
Kettle Bells 53-36 lbs
AbMats

See Troy or Eric to place your order and see what equipment is available and the cost. 

Dynamic Warm-Up – Mobility
Prepare to for..
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Strength:
Find today’s new 5RM Front Squat
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WOD: 
3 Rounds:
Calories on Bike 15/12
6 Squat Snatch 165/115, 135/85, 95/45 75/25
Calories on Bike 10/8
4 Squat Snatch
Calories on Bike 5/4
2 Squat Snatch
Rest 3:00
*Scale weight and movement accordingly to maintain intensity with good mechanics to beat 21 minute cut off.  Ask your coach for help.

COOL DOWN

ABOVE AND BEYOND, FOR THOSE WHO WANT MORE WORK AND HAVE TIME…..( Cool down is a must. Accessory work is your option per athlete goals and time)
After completing above, Please choose ONE of the following based on perceived weaknesses.

Met-Con
3 Rounds:
20 Kettlebell Snatch 70/53lbs
50 Wallballs 20/14lbs

Interval

4 Rounds:
Ski 750/600m
Run 400m
Rest 3:00

Accessory

6 Max Sets of Ring Muscle Ups
Rest 2:00

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