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Programming 12.17 – 12.23

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Upcoming + Whats going on!

A little note about closings coming up, we will typically have Open Gym Hours for people to come in and just move around, anytime there is a closing, pay attention to the Members Page – about 5:00pm the night before we post if we will have them, and when they will be!

So let’s continue with the Holiday Closings!

Closed

Christmas Eve and Christmas Day
New Years Eve and New Years Day

ALSO!

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Monday 12.17

A. E90s x 8 (12min) Build slightly across sets; start moderate

Sets 1-4
3 Snatch RDL
*Focus on the positions

Sets 5-8
3 Overhead Squats @3211

B. 3 Sets @ 80% effort
Bike 18/15 Calories
18 Alternating DB/KB Snatches
18 Sit ups
rest 60-90s between sets

A. E90s x 8 (12min) Build slightly across sets; start moderate

Rounds 1-4
2 Snatch Lift Off w/ pause above knee

Rounds 5-8
1 Full Snatch *take 3 seconds to get to the knee
1 Hang Snatch

B. 3 Sets @ 80% effort
18/15 Cal Row
12 Alternating Single Arm DB/KB Snatch *Heavy
12 Toes to Bar
rest 60-90s between sets

Score:
A. Don’t score, just pay attention to your own numbers and how they relate to prior numbers
B. All three round times

Tuesday 12.18

FIT

A. E90s x 12 Rounds (18 Min)
Odd Rounds
20-30s Pull Up Iso Hold
+
*try to increase the difficulty by adding weight or removing bands

Even Rounds
8-10 Dual Arm KB/DB Push Press

B. 3 Sets for consistency
20 Push Up Variation
50 Single Unders
20 Ring Rows
15/12 Cal Row
rest 2 minutes between sets

COMP

A. E90s x 12 Rounds (18 Min)
Weighted Pull Up x 2-3

Even Rounds
4 Heavy Push Press; build slightly across sets
*pulled from floor, beat last weeks #

B. 3 Sets for consistency
15 Deficit Push Ups
50 Double Unders
15 Kipping Pull Ups
15/12 Cal Bike
rest 2 minutes between sets

Score/Notes
A. weight for pull up, weight for PP
B. Nothing, get through it and work on consistency, choose a modification that will allow for you to perform these sets UB in the first round with a little room in the tank

Wednesday 12.19

FIT

A. E90s x 8 (12min) Build slightly across sets; start moderate

Rounds 1-4
3 Barbell RDL
*focus on positions, try to beat last week

Rounds 5-8
3 Front Squats @3111
*choose a weight you can pull from the floor, try to beat last week

B. AMRAP IN 15 MIN *Grind, Heavy
5 Single Arm KB/DB RDL/side
5 KB/DB Goblet Squats
10 Russian KB Swings
20m Plate Push
30-60s Plank / Weighted Plank

COMP

A. E90s x 8 (12min) Build slightly across sets; start moderate

Rounds 1-4
2 Clean Lift Off w/ pause above knee

Rounds 5-8
1 Full Clean *take 3 seconds to get to the knee
1 Hang Clean

B. AMRAP IN 15 MIN *Grind, Heavy
5 Single Arm KB/DB Deadlifts/side
5 KB/DB Goblet Squats
10 Russian KB Swings
20m Plate Push
60s Weighted Plank

Score:
A. Don’t score, just pay attention to your own numbers and how they relate to prior numbers
B. Weight Used for KB work

Thursday 12.20

FIT

A. 3 Sets *all tough
8 Single Arm Bent Over DB Row/arm, rest 0 seconds then perform
Max Ring Rows in 30s
rest 90-120s
+
3 Close Grip Bench Press, rest 0 seconds
20m Reverse Bear Crawl or 9 Scaled Box Wall Walks
rest 90-120s

B. 3 Sets for QUALITY
30m Forward Bear Crawl
12-15 Bicep Curl and Press DB/KB
60s Dead Bug Hold

COMP

A1. 3 Sets *all tough
4 Heavy Barbell Bent Over Row, rest 0 seconds then perform
Max Rep Drop Set (-20%) in 30s
rest 90-120s
+
3 Close Grip Bench Press, rest 0 seconds then perform
2-3 Wall Walks
rest 90-120s

B. 3 Sets for QUALITY
30m Reverse Bear Crawl
8 Bicep Curls
4 Push Presses
4 Push Jerks
60s Hollow Rock Hold

Score:
A. Row weight / Bench Weight
B. No Score, for quality

Notes: For the drop sets, do your entire set before your spot your partner on the bench or pair up in 3’s so you always have a spotter.

Friday 12.21

FIT

A.
3 Minutes to finish
50 Singles
14 Russian Kettlebell Swings
14 Goblet Loaded Reverses Lunges
10 No Push Up Burpees
3 Minute Rest
x 5 Sets

COMP

A.
3 Minutes to finish
50 Double Unders
12 Hang Power Cleans 95/65
12 Barbell Front Rack Reverse Lunges 95/65
8 Lateral Burpees over the bar
3 Minute Rest
x 5 Sets

Score:
A. Score each rounds time or reps performed on the board
B. Rounds + Reps

Notes:
I want you to modify so that you can finish your first round with a little time to spare!

Saturday 12.22

12 Days of Christmas…

Sunday 12.23

FIT

45s Goblet Squats
45s Rest
45s Russian KBS
45s Rest
45s Step Ups
45s Rest
45s Push Press
45s Rest
45s Calorie Row
45s Rest
x 4 Sets

COMP

45s Wall Balls
45s Rest
45s SDHP
45s Rest
45s Box Jump w/SD
45s Rest
45s Push Press
45s Rest
45s Calorie Row
45s Rest
x 4 Sets