Merry week of Christmas athletes! It’s a busy season with parties and gatherings galore, but be sure to carve out an hour at least a few times this week to work on your health & fitness. Your future, next year self will thank you! We have a few classes Christmas Eve, but will be closed Christmas Day. All the details are here. We’ve got a great week of training ahead…
Monday – Weightlifting today is a superset of front rack lunge (3×5 each leg) and banded good mornings. The metcon involves some work/rest ratios of thrusters, strict pull-ups & burpees. Thank goodness for rest, right!?
Tuesday – Deadlift day! 3×5, all working sets the same. Add 10lbs today to what you completed all 3×5 at 2 weeks ago. The metcon is 4 rounds, each for time of a triplet – tuck jumps, 200m run & power cleans. You get 2 minutes rest after each round, so give each round all ya got!
Wednesday – We start with some gymnastic work – a 10 min alt EMOM of chin ups and strict HSPU. 4-6 reps of each each minute, adding weight or a deficit if you can! Then, every 90 sec for 10 rounds you’ve got 5 headcutters, 6 rainbow ball slams & 20 DUs. Could get spicy!
Thursday – (no early AM classes or PM classes! 9, 10, 11, 1215 only!) Back squat & push jerks, what’s not to love!? You’ve got a 3×5 of Back Squat – adding 5lbs to what you back squatted last week (as long as you completed all 3×5 at that weight! For ex – if last week you did 2×5 at 225 and only got 4 reps on the last set, you’ll stay at 225. If you complete 3×5 at 225 today, then you can move up to 230 next week). Then, you’ve got 5 sets of 1 push jerk, increasing the weight each set. These should be heavy! Your metcon is a descending ladder of floor press & abmat situps – choose your weight wisely!
Friday – Merry Christmas!!
Saturday – We’re back to regular hours, so come sweat off all your Christmas goodies with a fun partner WOD! This one is full of bodyweight movements & barbells so pick a well rounded partner 😉
Have a great week guys! As always, we’ll see you at the box!
