Monday 161219

Congrats to Coach TJ and Bailey on the birth of their son, Griffin. He has two happy sisters, June and Eden. Griffin weighed in at 6lbs, 10oz!!

New Years Eve DAY Throwdown SIGN UPS – Get signed up with a partner or as a single and we will match you up. The deadline to sign up is DECEMBER 29th!!!! $20 buy in per TEAM.

Holiday Hours:
Saturday 24th: 
6a – Olympic Lifting
7a – WOD
9a – WOD
Sunday – CLOSED
Monday 26th –  Regular Hours BUT NO KIDS CLASS at 615p

 

Dynamic Warm-Up – Mobility
Prepare to for..

Strength:
Front Squat- 5×5 @ 90% of your 5RM.

WOD: 
For time:
30 wall-ball shots, 30/20, 25/18, 20/16, 16/10 14/8
Run 1 mile-  (Row -ABike)
30 wall-ball shots, 30/20,25/18 20/16, 16/10. 14/8
* Goal is to go HEAVY on the wall balls shots.

*Scale weight and movement accordingly to maintain intensity with good mechanics.  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.

OLY
Power Clean Singles @75% – Drop and Reset.
5 Rounds for Total Max Reps:
:45 on
3:15 off

Met-Con

Open WOD 16.1
25ft Overhead Walking Lunge 95/65lbs
8 Bar Facing Burpees
25ft Overhead Walking Lunge
8 Chest to Bar Pull-Ups

Interval

4 Rounds:
Bike 15/10 Calories
15 Sumo DLHP 95/65lbs
Rest :60
“Sprint” on the Bike and get right to work on the Sumo DLHPs immediately after. Hold on and make it hurt. Pacing this piece gets you nothing.

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