It’s that time! The culmination of many celebrations for many reasons this past month. Unbelievably the holiday season is at it’s crescendo. We will adjusting our schedule for the holidays by closing a few days but would like to extend this week as an unlimited week for everyone. Come to as many classes as you want while we are open through Sunday of next week (28th) regardless of membership level.
Monday and Tuesday: Regular schedule
Wednesday, Thursday, Friday: Closed
Saturday and Sunday: Regular schedule
Be sure to check here while we are away for the holidays for some home workouts and mobility to keep up with your fitness even when we are away.
MONDAY
Core Conditioning: 9:15-10:00am
Core: 3 Rounds for quality
3 Turkish Getup, 53/35 (each side)
3 Strict TTB
13 Lemon Squeezer
WOD: 20m AMRAP
Run 400m
20 Supermans
20 Burpees
BASE
Strength: Front Squat
Find a 1 rep max
WOD: For Time
30 Overhead Squat 95/65
Run 600m
30 Power Snatch 95/65
PLUS
Strength: Front Squat
Find a 1 rep max
WOD: For Time
30 Overhead Squat 95/65
Run 600m
30 Power Snatch 95/65
SkWAT Team: Snatch Position Deadlift
find a max set of 3 reps, pause at below knee for 2 seconds each rep
CORE: 50 GHD Situps, AFAP
THE PROGRAM
WARMUP: 3 Rounds Tabata
Hang Squat Snatch 75/55
then
1. Find a max Hang Squat Snatch + Power Snatch (floor)
then
EMOM 4m : 3 Hang Squat Snatch @ 75% above
2. Strength: Front Squat
Find a 1 rep max
3. WOD: For Time
30 OHS 115/80
Run 600m
30 Split Snatch 115/80 (alternating feet)
4a: Snatch Pos. Deadlift, 4×3, 2 second pause at knees going up, rest :60
4b: GHD Situps, 4×15, rest :60
