Monday, December 17th - Saturday, December 22nd

Thank you to everyone who came out and participated in our FUNdraiser. It was so nice to hang out with all of you and do some hard workouts together. We ended raising over $2,000 for the California Fire Foundation. Great job, guys!!!

Keep your eye out for modified schedule for Xmas and New Years, Mira and I are the only coaches around.

John will be traveling and then attending workshops to be a better Yoga teacher for the next 5 weeks. There will not be any Yoga until he returns.

Monday

 

A.

2 rounds

2-3 mins DU/SU practice

8-10 DB Squat Jumps – explode!

30s FLR

+

B. Front Squat 5 x 5

+

C.

AMRAP 16

250m row or 0.4/0.3 mi AB

8 DB Power Cleans (mod-tough)

Rest 30s

 

Challenge: 6-8 rounds        

 

Tuesday

 

On a running clock (warm up weights throughout the SLAMRAPs):

 

00:00 – 9:00

SLAMRAP 9

10 DB Z-Press 

4-6 Strict Supinated Pull Up (tough), with a 5-10s pause at the top of last rep;

100m jog @easy pace

 

(rest 1)

 

10:00 – 19:00

SLAMRAP 9

16 DB Split Squats

5-10 Kipping Pull Up/Ring Row/ band with more resistance;

30s Weighted Plank;

 

(rest 1)

 

20:00 – 29:00

SLAMRAP 9

50ft/side Bottom Up KB Walk;

8-10/side Powell Raises

20-30 Feet Elevated Shoulder Taps

 

(rest 1)

 

30:00 – 35:00

40s AB or row @85% effort

20s AB or row @50% effort*

x 5         

 

Wednesday

A1. Back Squat – 10 (50-60% of 1RM); rest 30-45s

A2. KB Goblet Squat 8 @3030; rest 30-45s

A3. 10-15 Wall Balls (unbroken set); rest as needed

x 3-4

+

AMRAP 12

25/40 DU/SU

5 Burpees

10 KBS

5 Burpees

100m run

Rest 2, then 1, then go in remaining time

 

Thursday

A1. 8-10 DB Bench Press; rest 60s

A2. 8-10 Supinated Barbell Row; rest as needed

x 3-5

+

SLAMRAP 10

10-12 PVC Hollow Rock

6-8 Snatch Grip RDL @32x1 – light, tempo focus;

2-3 sets of Beat Swings or Toes to Bar, focus on rhythm/don’t go until failure

+

AMRAP 9

6 Shuttle Runs

6 Strict Burpees

6 Toes to Bar/Knee Raises

Rest 30s

 

Friday

A. 10 minutes to build to a moderately tough Hang Power Clean + Power or Push Jerk (2+2);

B. 5 minutes to build to a 85% effort set of 5 Deadlifts (just getting touches, no grinders);

+

5 rounds FT

12 Deadlift

9 Hang Power Clean

6 Shoulder to Overhead

Rest 1

 

Challenge:

Start with a moderate weight for the first round, and then increase weight by 5-10lbs each round. Use DB if needed. 

 

(cap 16) 

Saturday

“Mini Kelly”

5 rounds FT

200m run

15 Box Jumps

15 Wall Balls

+

 “Jackie”

1000m row

50 thrusters 45/35#

30 Pull Ups

+

10 light loaded PVC shoulder flexion stretch