Blog Week of 12-30-2019

Quote of the Week 12-30-2019

“Cheers to the new year and for another chance for us to get it right.”

NEWS

I want to take this week’s Blog post to just offer my genuine and sincere gratitude to our Community.  You guys have made 2019 the best year the gym has seen by far and I know 2020 will be even better. I am so proud to be able to think back fondly about all our special events, parties, workouts, and fun times this past year.  Thank you for being the best part of our gym.  

PROGRAMMING

If you are planning on RXing all the WODs this week I wish you the best of luck!  Easily one of the hardest weeks I have programmed in some time but I always like to end the year with a bang.  I am looking forward to seeing how we do on this 55 minute barbell complex Tuesday and Wednesday is no joke either.

LET’S WORK!

Monday

Strength

EMOM 8

5 Power Cleans

Metcon

30-20-10

Pistols

T2B

Wallballs 

Weighted Sit-ups (20#/14#)

Tuesday

Metcon

“New Year’s Eve”

10- EMOM 5 Snatches (75#/55#)

9- EMOM 5 Squat Cleans

8- EMOM 5 Push Jerks

7- EMOM 5 Deadlifts

6- EMOM 5 Front Squats

5- AMRAP Snatches

4- AMRAP Squat Cleans

3- AMRAP Push Jerks

2- AMRAP Deadlifts

1- AMRAP Front Squats

Wednesday 

Metcon

“New Year’s Day 2020”

2020m Row

20 KBS

20 Lateral Burpees Over KB

20 KTE

20 Double Unders

20 TGU

200m Run

Break Up Workload

Thursday

Strength

EMOM 8

5 Front Squats

Metcon

“Reverse Jackie”

30 Pull-ups

50 Thrusters (45#/35#)

1000m Row

Friday

Strength 

EMOM 8

5 Bench Press 

Metcon

AMRAP 15

5 HSPU

10 Box Jumps

5 Ring Dips

10 KBS

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