Announcements
The Swolemate Showdown is just around the corner! Mark your calendars for February 9th, 2019. WOD #2 has been released, the rest will be released shortly. Grab your swolemate and get signed up! http://bit.ly/2E66J7o
Holiday Schedule Modifications
Monday 12/24 – Open gym 7-11am, one class only at 8:30am
Tuesday 12/25 – Closed
Wednesday 12/26 – Open gym 7:30 – 10:30, one class only at 8:30am
Monday 12/31 – Open gym 7-11am, one class only at 8:30am
Tuesday 1/1 – Open gym 9-11am, one class only at 9am
Normal schedule resumes Tuesday 1/2
Programming Note
We will spend the next 6 weeks working on our overhead squats. Part of that includes getting the bar from our shoulders to overhead, so we will practice techniques for that as well.
MONDAY, DEC 17
STRENGTH
5 sets (from rack):
3 snatch grip push press + 2 overhead squat
Kicking off our overhead squat cycle by getting comfortable getting the barbell over our head from the rack. This week we will practice behind the neck push press first.
METCON
AMRAP 15:
400m run
200m farmer carry (2 x 53/35)
If reaching the end of the 15 minutes, shorten the run/carry so time doesn’t run out when you are too far out on your run (i.e. run 200m or carry to the fence and back).
TUESDAY, DEC 18
STRENGTH
EMOM 10:
2 deadlift
Build in weight over the 10 sets
METCON
CompTrain Benchmark Workout “Joker”
For time:
1-10 toes to Bar
10-1 deadlift (225/135)
The sequence is as follows:
1 TTB
10 deadlift
2 TTB
9 deadlift
…
WEDNESDAY, DEC 19
METCON
For time:
1 mile run
2000m row
Stagger start time by 10 minutes if needed. Athletes in subsequent heats may choose to do the hip extension finisher first.
POSTERIOR FINISHER
GHD hip extension 4×15
Perform weighted (by holding a plate) if needed.
THURSDAY, DEC 20
STRENGTH
Every 90 sec x 6:
1 clean + 2 push press
METCON
AMRAP 12:
4 thrusters (155/105)
8 chest-to-bar pull-ups
12 burpees over barbell
EXTRA CREDIT
Accumulate 5:00 plank hold
FRIDAY, DEC 21
SHOULDER STABILITY
3 rounds NFT:
5L/5R KB or DB windmill
Some focused effort today on windmills. These are great for opening your hips up and building shoulder stability. Challenge yourself, whether that be attempting to use a KB when you would normally just use a PVC pipe, or eventually building to heavy weight.
METCON
3 rounds for time:
80 double unders
40 wall balls (20/14)
20 DB box step overs (24/20, 2 x 50/35)*
*Hold DBs in hands hanging down at sides