Strength
Back Squat – 5×5 @ 87.5% (week 4)
—Same as Monday
Conditioning
Run 1 Mile For TIme
WOD Notes: Today is open gym from 9-2pm. You may work on any skills that you want to improve or do any workout. The gym is closed tomorrow for New Years Day!
Strength
Full Clean + Push Jerk + Split Jerk – 5 sets @ 80-90%
Conditioning
5 Rounds (interval style)
6 Power Clean 205/135#
6 Front Squat 205/135#
6 Jerk 205/135#
25 Cal Row
—Rest 2 minutes between rounds
WOD Notes: TD = 2-4 min/round. The goal is to do all 18 reps unbroken without letting go of the barbell each round, but if you have to break up the cleans during the later sets that’s fine. Row should be 95%+ effort. Weight should be around 65-70% of push jerk.
Schedule This Week
Wednesday = Normal
Thursday (NYE) = Open Gym 9am-2pm
Friday = Closed
Announcement: Whole 30 Challenge & Jacob’s Raw Detox starts January 4th!
Strength
Bench Press – 5×6 @ 77-82%
—Use a little heavier than last week
Conditioning
For Time
20 DB Snatch (alternating) 90/60#
40 Burpees
60 T2B
40 Burpees
20 DB Snatch (alternating) 90/60#
WOD Notes: TD = 12-18 minutes. You may scale this WOD by cutting reps in half for each movement & do 2 rounds (this will help you keep moving more and not get stuck on the 60 t2b). I recommend if you cannot do more than 20 unbroken t2b, that you scale reps and do 2 rounds.
Schedule This Week
Monday-Wednesday = Normal
Thursday (NYE) = Open Gym 9am-2pm
Friday = Closed
Announcement: Whole 30 Challenge & Jacob’s Raw Detox starts January 4th!
Strength
Back Squat – 5×5 @ 87.5% (week 4)
—Use a little heavier than last week
Conditioning
9-15-21 reps of:
Thrusters 115/75#
C2B Pull-ups
***50 Double Unders after each set
WOD Notes: TD = 5-10 minutes. Thrusters should be unbroken round of 9 & 15, so pick a relatively light weight. You may have to break up the round of 21 once at the end. You may scale C2B to chin over bar. DU scale = 100 singles.
Schedule This Week
Monday-Wednesday = Normal
Thursday (NYE) = Open Gym 9am-2pm
Friday = Closed
Conditioning
4 Rounds For Time
7 Power Snatches 175/115#
14 GI Janes
400m Run
WOD Notes: TD = 18-25 minutes. PS weight = 75% of 1RM PS (should be moderately heavy). For the GI Janes, use a pull-up bar that’s higher than your reach if possible.
Strengtb
Back Squat – 5×5 @ 85%
—Use same weight as Monday
Conditioning
Make-up/Skill Day!
Strength
Clean n Jerk – 2 reps every 90 seconds for 10 sets (20 total reps) @ 75-85%
Conditioning
5 Rounds For Time
10 Power Clean 155/105#
20 Wall Ball 20/14#
—Rest 3 minutes
5 Rounds For Time
10 Shoulder to Overhead 155/105#
1 Rope Climb 20ft
—Rest 3 minutes
1000m Row For Time
WOD Notes: TD = 7-10 min / 4-7 min / 3-4:30 min. Use same weight for PC & Shoulder to OH (about 50% of each lift). RC scale = 5 strict pull-ups or 10 ring rows.
12 Days of Christmas Challenge – Day 10
2 attempts to bounce lacrosse ball through 2 pull-up bars in the front (they are about 7-8 inches apart).
—You will start with feet on the platform. Free FitAid to anyone who bounces it through.
***Congrats to Lauren for holding a handstand for 1:33!
Strength
Bench Press – 4×8 @ 75-77%
Conditioning
15 Min AMRAP
4 Hang Power Cleans 145/100#
8 Overhead Lunges 145/100#
12 T2B
40 Double Unders
WOD Notes: TD = 5-8 rounds. Weight should be about 50% of HPC or OHS. You should be able to link the 4 HPC & 8 OH Lunges without dropping the bar for most of the rounds. You may scale OH lunges to front rack lunges if OH mobility is limited. T2B scale = 8 cal ski, DU scale = 80 singles.
12 Days of Christmas Challenge – Day 9
Max Freestanding Handstand Hold
—Time starts when you kick up & ends when your feet touch the ground. You may walk around or stay in place. You may scale this by using the wall. Winner gets their choice of Rx Bar, FitAid, Fuel For Fire
***Congrats to Dan J & Colby for getting 13 & 11 MU yesterday!
Strength
Back Squat – 5×5 @ 85% (week 3)
—Use a little heavier than last week
Conditioning
27-21-15-9
Burpee Box Jump Over 24/20″
Row (calories)
WOD Notes: TD = 9-16 minutes. You may face the box or jump over laterally.
Schedule This Week
Monday-Wednesday = Normal
Thursday = Open Gym 9am-3pm
Friday = Closed
12 Days of Christmas Challenge – Day 8
Max Set of Ring Muscle-Ups —Winner gets FitAid
***Congrats to Jeff & Nicole who hit 212 & 150 Double Unders on Saturday! 
