HAPPY NEW YEAR !

HAPPY NEW YEAR !
*Gym will be accessible all day for Open Gym

Tuesday New Years Eve - 12/31/2019

Tuesday New Years Eve - 12/31/2019
"We make a living by what we get; we make a life by what we give.” -- Winston Churchill
Gymnastics
Metcon (No Measure)
Upper pulling strength/Stamina - 3 rounds
5-10 Strict Chest to Bar Pullups OR Inverted Chest to Bar Pull-ups
Rest 15s
10 DB Rows each arm
Rest 15s
10 Reverse Barbell curls
Rest 15s between movements
Rest 3 minutes between rounds
Metcon
Metcon (AMRAP - Reps)
10 minute AMRAP
5 rounds of
30 DU
15 Alternating DB Snatch 35/20
In time remaining:
Max Calories on ROW
(score = Cals on Bike- athletes who do not make it log a score of 1)

Monday - 12/30/2019

Monday - 12/30/2019
“What wisdom can you find that is greater than kindness?” - Jean-Jacques Rousseau
Metcon
Metcon (Weight)
"Linda Lou"
30 minutes to
Complete for Quality and Load
10-8-6-4-2-4-6-8-10
DB Incline Press
Goblet Squat OR Double KB Squat
Straight Bar Dead Lift
*Full Body strength/muscle stamina

Saturday - 12/28/2019

Saturday - 12/28/2019
"The pessimist sees difficulty in every opportunity. The optimist sees opportunity in every difficulty.” -- Winston Churchill
Metcon
Metcon (Time)
Partner or Teams of 3
"BARBARA "
5 Rounds For Time
20 Pull-Ups
30 Push-Ups - Chest to Deck
40 Sit-Ups
50 Air Squats
Partners can partition reps however
3 Minutes Rest between rounds

Friday - 12/27/2019

Friday - 12/27/2019
"What are you avoiding just because you know the answer is painful?" -- James Clear
Skill
Metcon (Weight)
Snatch Skill Session
Metcon
Metcon (AMRAP - Reps)
4 Intervals on a 6 minute clock
2 minute AMRAP
15/12 Slam Balls 30/20
12 Wall Balls 20/14
AMRAP Double Unders in time remaining
RX+
15/10 Calorie Ski
30/20 Wall Ball

Thursday - 12/26/2019

Thursday - 12/26/2019
"Habits will form whether you want them or not. Whatever you repeat, you reinforce." -- James Clear
Metcon
12 Days of Christmas (Time)
1 Deadlift 135/95
2 Hang Power Clean
3 Push Jerks
4 Back Squats
5 Pull-ups
6 HSPU
7 Burpees
8 Wall Balls 20/14
9 KBS 70/53
10 SDHP w/ KB 70/53
11 T2B
12 Thrusters
*If you were here yesterday & don't need to make this up do the Gymnastics version below!
12 Days of Gymnastics (Time)
1 Muscle Up
2 Free HSPU
3 Candlestick Rolls
4 Pull Ups
5 HSPU
6 T2B
7 Push Ups
8 Hollow Rocks
9 Burpees
10 Double Unders
11 Air Squats
12 Pistols Each Leg

Christmas Day 2019

Christmas Day 2019
One of the most glorious messes in the world is the mess created in the living room on Christmas Day. Don't clean it up too quickly. - Andy Rooney
Metcon
12 Days of Christmas (Time)
1 Deadlift 135/95
2 Hang Power Clean
3 Push Jerks
4 Back Squats
5 Pull-ups
6 HSPU
7 Burpees
8 Wall Balls 20/14
9 KBS 70/53
10 SDHP w/ KB 70/53
11 T2B
12 Thrusters
*Looks like this:
1
1-2
1-2-3
1-2-3-4
etc to 1-12 finishing with 12 thrusters

Christmas Eve - 12/24/2019

Christmas Eve - 12/24/2019
"Not a creature was stirring, not even a mouse."
Metcon
Metcon (AMRAP - Rounds and Reps)
With a partner - you go, I go - Alternating movement
@0 - 10 minute AMRAP
15/12 Cal Row
12 Goblet Squats 53/35
9 Burpee Box Over 24/20
-REST 10 MINS-
Metcon (AMRAP - Rounds and Reps)
@20 - 10 minute AMRAP
15/12 Cal Bike (18/15 Assault)
12 Double DB Power Cleans 50/35
9 Lateral Burpees Over DB’s
RX+
Goblet Squat - Double 44/26 KB
Double DB Cleans AHAP UB

Monday - 12/23/2019

Monday - 12/23/2019
"Noticing, not reacting, is the key to truly excellent pacing." -- Todd Nief
Metcon
Lynne (AMRAP - Reps)
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups

Saturday - 12/21/2019

Saturday - 12/21/2019
"Strength is only built from difficulty." -- Shane Trotter
Metcon
Metcon (Time)
BIG, FAT TEAM HELEN
Teams of 3 - 25 min cap
5 rounds for time
600M Run
36 American KB Swings 53/35
18 Pull-ups
Partition reps however
3 | 4 | 5 | 6 | 7 |