Great week last week guys! Keep up the great work!!
Don’t forget to take a minute to give us your feedback in our Winter Survey!! https://www.surveymonkey.com/r/VGF7SHM
UPCOMING EVENTS
Dec 12 – Handstand Clinic – Technique, Progressions and Overhead Strength
Dec 24th – 12 Days of Christmas Workout – 9 and 10:30am
Dec 25/26 – Closed
Dec 31 – Final Day for the 100k Row Challenge
January 7 – Nutrition Challenge – Details Coming!
Monday
Box squats 5×8 @ 65% in between do 5 box jumps
then do 1 set of 5 Front Squats @ 82%
Keep these moving 2 min rest between sets!
OR
4 Sets
-8/8 Front Rack Reverse Lunge
-:30/:30 Pigeon Stretch
-8/8 KB DragThru
Complete as many rounds as possible in 12 minutes of:
Fitness:
20 weighted sit-ups
5 strict pull-ups
5 dips on the rings
Health
20 sit-ups
10 ring rows
10 dips
Tuesday
clean pull + hip clean + FS @ 70% 6 sets of 1
OR
4 Sets
-2 3Stop Snatch Pull
-5 Serratus Anterior Wall Slides
Tabata 6 rounds 20 sec on 10 sec rest
1. rev lunges (weighted or unweighted)
2. leg lift/v-ups
3. burpee
4. russian twist
5. wall walk
6. plank
Wednesday
Handstand technique and Overhead/Inverted Strength
OR
3 Sets
-8/8 Tall Kneeling Landmine Press
-8/8 SA Ring Rowws
Thursday
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4 sec down
Station 2 – Ab-Wheel or Barbell Roll-Outs x 8-10 reps
Station 3 – Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2 sec out
Four sets for max reps/calories of:
60 seconds of Assault Bike or Rower (for Calories)
30 seconds of Alternating Single-Arm Dumbbell Snatches
Rest 3 minutes
Friday
Sumo DL 4×10 @ 50%
superset with :20 sec adductor planks each side
**2 min rest between sets
OR
Elevate Deadlifts or 4×10 Glute bridge
“Eva”
**30min cap
Fitness
5 rounds for time of:
Run/Row 800 meters
30 kettlebell swings
30 pull-ups
Health
5 rounds for time of:
Run/Row 400-600 meters
15 KB swings
15 Ring Rows
Saturday
3 sets
Tough set of Partner Glute Ham Raises
Tough plank – front/side/side
In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:
20 Calorie Row
15 ground to OH with plate
10 Push-Ups
15 wall balls
