Announcement

Happy Birthday Jaime Garcia!!

Workout – Metcon (AMRAP – Rounds and Reps)

“THAT’S A BIG TWINKIE”

2 min AMRAP
8/7 Calorie Bike or 12/10 Calorie Row
4 Power Cleans (185/125) or 4 Sandbag Cleans (150/100)
20 Bar Muscle Ups or 30 Burpee Pull-ups
– Rest 1:00 min-
*Continue until 20 bar muscle-ups have been completed*

TARGET SCORE
Target time: 7-9 minutes
Time cap: 12 minutes

SCALED OPTION
2 min AMRAP
7/6 Calorie Bike or 10/8 Calorie Row
4 Power Cleans (moderate)
20 Burpee Jumping Pull-ups
Rest 1:00 min

Accessory – Warm-up (No Measure)

Double DB Standing Bent Over Row 4×10
Focus: Holding dumbbells in either hand, bend at the waist to a 45-60 degree incline of the torso. Be sure to push the hips back so that the load is supported by the posterior chain, rather than only the lower back. Pulling with the elbows, row the dumbbells so they are around the area of the hips (rather than mistakenly pulling with the hands and pulling high). Do not use excessive kipping with the upper body.

Workout – Metcon (Time)

GHOSTBUSTERS

4 Rounds
8 Overhead Squats (115/80)
8 Strict Handstand Push-Ups

-At 10:00-

4 Rounds
12 Front Squats (115/80)
12 Handstand Push-Ups

TARGET SCORE
Target time each set: 4-6 minutes
Time cap each set: 8 minutes

SCALED OPTION
4 Rounds
8 Front Squats (mod-light)
8 Push-Ups
At 10:00
4 Rounds
12 Back Squats (mod-light)
12 Dumbbell Push Press (light)

Accessory – Warm-up (No Measure)

Single DB Bench Press 3×10
3 sets: 10 reps (each side)
*Build to a moderate weight and stay the same or build across all sets.

Accessory – Warm-up (No Measure)

Standing Tricep Extension w/ band 4×10
Focus: Attach band to pullup bar overhead. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Resistance should allow for control throughout the extension. Avoid going to complete lockout at the bottom: focusing on stopping just before full extension. Focus on engagement of triceps with each rep and stop before failure is reached. Torso should be slightly bent forward arms/elbows slightly in front of body

4 sets: 10 reps

Mobility – Warm-up (No Measure)

1 min couch stretch (each side)
1 min quad smash (each side)
2 min foam roll all of lower body
* If time permits

 

Workout – Metcon (AMRAP – Rounds and Reps)

CHRISTMAS VACATION

2:00 Amrap
12/10 Calorie Row
100 Burpee over Rower
– Rest 1:00 –
* Continue until 100 Burpees are completed *

TARGET SCORE

Target time: 14-16 minutes

Time cap: 22 minutes
SCALING OPTIONS

2:00 Amrap

10/8 Calorie Row

100 Up Downs

Rest 1:00

Announcement

Happy Birthday Katrina Woods!!

Strength – Back Pause Squats (1×4)

– 5 sets x 2 reps
* Complete a set every 90 seconds *
Back Squat:
– Establish a 4 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 4RM.

Workout – Metcon (Time)

HOME ALONE

10-9-8-7-6-5-4-3-2-1
Strict Handstand Push-Ups
Alternating Dumbbell Snatch (70/50)

TARGET SCORE
Target time: 8-10 minutes
Time cap: 14 minutes

SCALED OPTION
10-9-8-7-6-5-4-3-2-1
Push-Ups
Alternating Dumbbell Snatch (moderate)

Mobility – Warm-up (No Measure)

1 min couch stretch (each side)
1 min pec smash w/ lacrosse ball (each side)
1 min foam roll lats (each side)
* If time permits

Strength – Clean and Jerk (10×2)

2 Squat Clean and Jerks x 10 sets @70% of 1RM Clean and Jerk

* Complete a set every minute (10 minutes) *

Workout – Metcon (No Measure)

THE SANTA CLAUS

4 Rounds
1:00 Max Sand Ball Slams (25/15)
1:00 Max Double Unders
1:00 Max Sit Ups
1:00 Rest

TARGET SCORE
Target number of Reps each set: 140+
Minimum number of reps before scaling: 90

SCALED OPTION
4 Rounds
1:00 Max Wall Ball Slams (20/14)
1:00 Max Single Unders
1:00 Max Sit Ups
1:00 Rest

Mobility – Warm-up (No Measure)

1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back
* If time permits