Announcements
Holiday Party is Friday December 14th! Mark your calendars. Please RSVP to our evite. You should have received an email. If not, click here: http://bit.ly/2BFmO2e
We have a team competing in the Reindeer Games this weekend! Norm, Matt, and Jeremy will be in action at the Del Mar Fairgrounds this Saturday 12/8. More info on the competition here: https://provinggroundscomps.com/event/the-2018-reindeer-games/
MONDAY, DEC 3
METCON
EMOM 28:
Min 1 – 18/14 cal row
Min 2 – 10 GHD sit-ups (or 15 abmat sit-ups)
Min 3 – 16/12 cal bike
Min 4 – 2 deadlift @ 80%
Scale the reps (up or down) as needed to allow yourself to work each round. Remember to allow yourself transition time between stations.
TUESDAY, DEC 4
SKILL
Muscle-up practice
For those who are able to perform kipping pull-ups and want to work on muscle-ups, follow the progressions below (still good warm-up and practice for those who can perform muscle-ups). If you are working on pull-ups, your coach will help you to improve your kip and transition to pull-ups.
Check out the following video for demonstrations of the positions: https://youtu.be/AdLJf4si_EM
Muscle-Up Drills (all performed on low rings):
1. Muscle-up negative – start at the top of the ring dip position with arms locked out
2. Pull and pause – start from kneeling position under rings, pull rings to underside of chest
3. Pull + transition – same start as #2, but this time transition to bottom of ring dip position
4. Same as #2+#3, but add a strict ring dip at the end
METCON
For time:
30 muscle-ups*
*Every time you break (or after a minimum of 5 muscle-ups), perform 1 clean + 5 front squat @ 80% of 1RM clean.
OR
For time:
60 pull-ups*
*Every time you break (or after a minimum of 12 pull-ups), perform 1 clean + 5 front squat @ 80% of 1RM clean.
——————–
If you are unable to complete at least 5 unbroken muscle-ups, your workout becomes:
6 rounds:
5 muscle-ups
1 clean + 5 front squats @ 80% of 1RM clean
OR
If you are unable to complete at least 12 unbroken pull-ups (or are scaling the pull-ups), your workout becomes:
6 rounds:
12 pull-ups
1 clean + 5 front squats @ 80% of 1RM clean
The squat clean will count as the clean + first front squat
WEDNESDAY, DEC 5
METCON
AMRAP 20:
10/10 single arm DB push press (50/35)*
30 double unders
20/20 DB snatch (50/35)
400m run
FINISHER
60 behind the neck press (45/35)
Every time you break (stop pressing), perform 10 reverse curls
THURSDAY, DEC 6
STRENGTH
Every 90 sec x 6:
3-position snatch
The three positions for today:
Hi-hang snatch (pockets/hip) + hang (above knee/mid-thigh) + floor
The first two reps should be completed unbroken, you may drop the the bar before the snatch from the floor. Power or squat snatch allowed.
Beginner option: hang snatch (from above the knee) x 3 reps (perform every 90 seconds instead of the 3-position snatch that is prescribed)
METCON
21-15-9
Overhead lunge (105/70)
Burpee over the barbell
-10 min cap-
Lunges should be done in place (not walking). Either forward or reverse lunges are acceptable.
FRIDAY, DEC 7
STRENGTH
A1) Back squat 3×8
A2) Ring row 3×10
Superset A1 and A2
METCON
AMRAP 10:
10 toes-to-bar
10 box jumps (24/20)
10 double KB snatch (2 x 53/35)
Scaling Options:
Toes-to-bar – hanging knee raises, v-ups, knee tucks
Box jumps – box step-ups
Double KB snatch – single arm KB snatch, Russian KB swing