Week of Dec 30th – Jan 5th

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Tis the season for self assessment! Take 15 minutes to read over the following three articles and then take another 15 minutes for assessment of where you currently are? where you want to be? and plan for how you are going to get there? Extra Credit = Write it all down and give a copy to Karen & Jon.

Monday 12/30

Junk Yard Dog

5 Min Foam Roll Social

WOD & Foundational
Complete as many rounds as possible in 20 minutes of:
8 DH Pull-ups
8 Box jumps 36/28″ box
12 Kettlebell swings 72/53#
Accumulate 5 mins in Plank or Ring Support Position

Tuesday 12/31

*Remember – 9AM Class Only!


5 min Foam Roll/Stretch

WOD & Foundational

Teams of 3 – 1 works/1 rests/ 1 sandbag hold (Pet Rock can’t touch ground)
Work off as many PBR’s as a group in 30mins (144cals = 1 Can)

10 Mins AD
10 Mins Row
10 Mins No Push-up Burpee (each rep = 1 cal)


Wednesday 1/01

Gym Closed – Get outside and enjoy the first day of the rest of your life.

Thursday 1/02

6 min Med Ball Toss, 2 Burpees EMOM

25 mins for Quality Movements

1-2-3-4-5-6-7-8 etc till 25 mins is up
Snatch (treat each lift as a single effort)
Toes to Bar

ADV – 70+% of 1RM
INT – Heavy enough to require focus

Snatch =Work from the Hang Position or OH Squat
T2B = knees to chest > leg lifts

Amrap 5 mins
Double Unders or NO push-up Burpees

*Reminder we are going to do a grinder at the 6:45PM class with Coach Ryan tonight. Come down for a little extended session.

Friday 1/03

Flat Loop

Basketball Lay-ups & Jump shots.
Penalty = 3 Burpee Broad Jumps

WOD & Foundational

Track Workout – 20 mins for as may laps as possible
Pick 1 Kettlebell Weight for entire WOD

Goblet Walking Lunge
10 Push-ups at station
OH Carry (alternate R&L arm)
10 Goblet Squats at station
2 Rope Climbs

Gimme Gimme Relay 6 mins

Saturday 1/04

Coach’s Choice


Sunday 1/05

10AM: Oly Club/ Open Gym
1 RM Clean & Jerk

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