Yeah for Rest

Sunday, December 13, 2020

Pictured above: Juicy always takes the best photos

WORKOUT OF THE DAY

THIS WEEK-AT-A-GLANCE

MONDAY

1.STAMINA SQUATS
OTM x 12 min
Min 1 3 FS
Min 2 6x BS
63% 1RM FS

2. ALL THAT
For time:
21 PSn 75/55
21 OHS
15 PSn
15 OHS
9 PSn
9 OHS
Directly into
50/35 cal row, or 35/25 cal bike or 400m run
Directly into
9 Psn
9 OHS
15 Psn
15 OHS
21 Psn
21 OHS
Cap: 25 mins

TUESDAY

1. LEAD FOOT
AMRAP 4:00
27 cal row or 20 cal bike
27 Burpees
27 C2B 
Rest 4:00
AMRAP 4:00
21 cal row or 15 cal bike
21 Burpees
21 T2B
Rest 4:00
AMRAP 4:00
15 Cal row or 10 cal bike
15 Burpees
15 Pull ups

2. HS WALK PRACTICE
Option 1: HS WALK SPEED PRACTICE
5 Rounds: (2:00 active work)
12/9 Cal bike (1:00)
50’ HS Walk (1:00)
Rest 2:00
This option is best for athletes proficient in HSW able to walk 10-15’ UB consistently

Option 2: HS WALK PRACTICE
5 Rounds:
9/6 Cal bike (<=1:00)
1:00 HS Walk practice
Rest 2:00
This option is best for athletes who are working on walks with less than 10-15′

WEDNESDAY

1. LOCH NESS MONSTER
For time:
50 WB 20/14
50 BJ 24/20
50 WB
OTM: 5 DL 225/155
Cap: 15:00

2. BARBELL CYCLING
OTM x 7
Min 1: 7 HSqCl+1 PJ
Min 2: 6 HSqCl+2 PJ
Min 3: 5 HSqCl+3 PJ
Min 4: 4 HSqCl+4 PJ
Min 5: 3 HSqCl+5 PJ
Min 6: 2 HSqCl+6 PJ
Min 7: 1 HSqCl+7 PJ

BB=55% 1RM SqCL & J

THURSDAY

A recommended series of mobility and stretches as an option will also be on the board. This will be a regular option for Thursday programming from here on out.

OPEN GYM OR…

OPTION 1: LINDA AS A SWOD
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

OPTION 2: OPTIONAL ACTIVE RECOVERY
For quality:
4:00 Mchine cardio
40 Situps
40 Russian KBS
3:00 Machine cardio
30 Situps
30 RKBS
2:00 Machine cardio
20 Situps
20 RKBS
1:00 Machine cardio
10 Situps
10 RKBS

FRIDAY

1.TREAD WATER
For time:
2K Row
150 DU
10 Rounds of Cindy (1 round=5 pull ups, 10 push ups, 15 squats)
Cap: 25 minutes

2. GYMNASTICS PRACTICE
10’ Bar muscle up practice
Progressions posted at the box

NEWS AND UPDATES

UPCOMING &  IMPORTANT DATES AND EVENTS

CHRISTMAS HOLIDAY SCHEDULE…

Saturday, December 19th
8am: Open Gym
9am: Team WOD

Thursday, December 24th, Christmas Eve, Box closing early
Class hours: 6,7,8,9am

Friday, December 25th
BOX CLOSED FOR CHRISTMAS

Saturday, December 26th
8am: Open Gym
9am: Team WOD