Blog Week of 12-3-2018

Quote of the Week 12-3-2018

“The key is to keep company only with people who uplift you, whose presence calls forth your best.”

NEWS

Our Holiday party is ready to roll!  Sunday, December 16th at 4:30 pm until whenever.  Cost is $40 a person- please bring friends and family.  There will be plenty of food and booze for all. Let’s try to get the money in by this Friday and sign up for our Secret Santa if you want to participate.  

COMMUNITY

We will be starting our Holiday Food Drive this week.  Please bring in any non perishable or canned goods starting this Monday.  I’m also accepting monetary donations all month long leading up to Christmas.  Let’s do our part in making our communities holiday a memorable one.

PROGRAMMING

This week is the last of our Oly Cycle.  We will have plenty of strength time this week to hit some new PRs.  Let’s have some goal numbers in mind when we come to the box this week specifically for Split Jerk, Squat Clean, and Squat Snatch.  After this week we will give our bodies a much needed heavy lifting break and begin a conditioning cycle- more on this in next week’s blog.

TIME TO GO TO WORK!

 

Monday

Strength

15 minutes

PR Split Jerk

Metcon

AMRAP 14

7 Push Press (75#/55#)

14 Box Jumps

7 HSPU

14 Burpees

 

Tuesday

Strength

DB Row

10-10-10-10

Metcon

1000m Row

50 Pull-ups

50 KBs

Break up however

 

Wednesday

Strength

15 minutes

PR Squat Clean

Metcon

3 Rounds

400m Run

15 Wallballs

20 MBC

15 T2B

 

Thursday

Strength

Bench Press

10-10-10-10

Metcon

10-9-8-7-6-5-4-3-2-1

Devils Press

Ring Dips

 

Friday

Strength

15 Minutes

PR Squat Snatch

Metcon

21-15-9

SDHP (95#/65#)

Push-Ups

*30 doubles before and after each round*

 

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