Friday 11-29-2018
Warm Up
2 Rounds
5 Snatch Pulls
5 OHS
5 Squat Snatch
100m Run
Strength
EMOM 6
5 DB Bench Press
Metcon
21-15-9
Squat Snatch (95#/65#)
Ring Dips
400m Run before and after 15 Round
Warm Up
2 Rounds
5 Snatch Pulls
5 OHS
5 Squat Snatch
100m Run
Strength
EMOM 6
5 DB Bench Press
Metcon
21-15-9
Squat Snatch (95#/65#)
Ring Dips
400m Run before and after 15 Round
Warm Up
2 Rounds
20 Doubles
10 OHS
Strength
EMOM 6
5 Squat Cleans
Metcon
50-40-30-20-10
Doubles
20-18-16-14-12
Pistols
5-4-3-2-1
Bar MU
Warm Up
10 Step Ups
10 KBs
Strength
EMOM 6
5 Hang Cleans
Metcon
AMRAP 12
8 KBs
8 Box Jumps
8 Pull-ups
Warm Up
2 Rounds
250m Row
10 Pushups
Strength
EMOM 6
5 Strict Press
Metcon
1000m Row
Then
3 Rounds
10 HSPU
15 Burpees
Warm Up
2 Rounds
10 PVC GMs
10 OHS
5 Burpees
Strength
EMOM 6
5 Front Squat
Metcon
21-15-9-15-21
Air Squats
T2B
Walking Lunges
Medball Sit-ups
Quote of the Week 11-26-2018
“The brave do not live forever, but the cautious do not live at all.”
NEWS
I will be posting the catering menu for our annual Holiday Party this week in the box. Sunday, December 16th at 4:30pm- cost will be $40 a head– bring friends and family! There will be way too much food, booze, and games. This will be a much welcomed celebration for all your hard work this year.
COMMUNITY
I am happy to say your tuition helped feed 60 families across the North Shore this holiday! We will be doing a food drive for the Christmas season as well. I am so lucky to be surrounded by good, honest, and like minded people and together our community is making an incredibly positive impact.
PROGRAMMING
We are about to enter week 7 of our Oly cycle. This will be our second to last week of Oly focus so expect to hit big, new singles next week. Use this programming to focus on fundamentals and really lock in your form on all lifts. There will be a lot of lighter picking objects up and squatting with them all throughout the strengths and metcons. If you have been training for around a year this is an accessible week to try to Rx most, if not all Metcons.
HERE WE GO!
Monday
Strength
EMOM 6
5 Front Squat
Metcon
21-15-9-15-21
Air Squats
T2B
Walking Lunges
Medicine ball Sit-ups
Tuesday
Strength
EMOM 6
5 Strict Press
Metcon
1000m Row
Then
3 Rounds
10 HSPU
15 Burpees
Wednesday
Strength
EMOM 6
5 Hang Cleans
Metcon
AMRAP 12
8 KBs
8 Box Jumps
8 Pull-ups
8 KB SDHP
Thursday
Strength
EMOM 6
5 Squat Cleans
Metcon
50-40-30-20-10
Doubles
20-18-16-14-12
Pistols
5-4-3-2-1
Bar MU
Friday
Strength
EMOM 6
5 DB Bench Press
Metcon
21-15-9
Squat Snatch (95#/65#)
Ring Dips
400m Run before and after 15 Round
Warm Up
400m Run
10 OHS
Strength
EMOM 10
3 Bench Press
Metcon
3 Rounds
400m Run
22 Weighted Sit-ups
11 Devils Press
HAPPY THANKSGIVING!
Warm Up
2 Rounds
250m Row
10 Ring Rows
Strength
EMOM 10
3 Pendlay Row
Metcon
21 Calorie Row
15 Hang Cleans (185#/115#)
9 MU
15 Hang Cleans
21 Calorie Row
Warm Up
2 Rounds
5 Box Step-up
10 KBs
15 PVC Strict Press
Strength
EMOM 10
3 Split Jerk
Metcon
AMRAP 12
3 HSPU
6 Box Jumps
9 T2B
12 KBs