TWO REMINDERS:
A) THE TOY DRIVE ENDS MONDAY. IF YOU ARE ABLE, PLEASE BRING A TOY TO DONATE.
B) WE ARE PUTTING TOGETHER A GROUP OF VOLUNTEERS TO PARTICIPATE IN THE ANNUAL “CHRISTMAS IN THE CITY” EVENT ON SATURDAY DECEMBER 13TH FROM NOON TO 3P. IT’S A GREAT VOLUNTEER OPPORTUNITY TO HELP LOCAL FAMILIES IN NEED DURING THE HOLIDAYS. IF YOU ARE INTERESTED, THE SIGN UP SHEET IS AT THE FRONT DESK, OR YOU CAN SEND YOUR QUESTIONS TO OUR MOBILITY COACH AND COMMUNITY EVENTS COORDINATOR – KACIE DALTON. (HOPEHELPS.COM)
MONDAY
BBG:
5X1 Snatch from the hang (just above knee)
Conditioning:
Alternating EMOM for 14:00-
Even: 10 6″ Target Burpees
Odd: 12 Wall Balls 20/14#
TUESDAY
BBG:
5X1 Hang Clean + Jerk – work to a max single for the day
Conditioning:
1) ME Double Unders in 2:00
*Rest exactly 5:00 between 1 & 2.
2) 8:00 AMRAP of:
8 C2B Pullups
12 (alternating) Front Rack BB Step-ups 24/20″ @ 95/65#
24 Push Press 95/65#
WEDNESDAY
BBG:
7X2 Paused Back Squats (3 count pause at absolute rock-bottom depth)
Conditioning:
15 Power Snatches 95/65#
30 Lateral Hurdle Jumps (over bar)
9 Toes To Bar
12 Power Snatches 105/75#
30 Lateral Hurdle Jumps (over bar)
12 Toes To Bar
9 Power Snatches 115/85#
30 Lateral Hurdle Jumps (over bar)
15 Toes To Bar
16 min cap
THURSDAY
Rest / Make up Day / Active Rest / Skill Work / Midline & Mobility Homework
MOBILITY IS AT 6:30p and 7p. Come get loose!
If you are not able to make it to mobility class, today is a great opportunity for your extra credit M&M.
**OPTIONAL ACTIVE REST**
- row 2k at comfortable pace
- Jog 1 mile
- Leisurely swim
- Do yard work
- 10 minutes of double under practice
-Shoulder/Hip/Ankle Mobility (see a coach if you need guidance).
With Perfect Form:
- 5×5 empty barbell snatch
- 5×5 empty barbell clean
- 3×3 empty barbell jerk
FRIDAY
BBG:
Power Snatch: 5X1 – work to a max single for the day, rest as needed
Conditioning:
Fight Gone Bad Style:
3 Rounds, 1:00 at each movement
Hang Clean (full) 95/65#
Wall Walk (or HS Walk)
Burpee Box Jump
Push Press 95/65#
Pull-ups
Rest
Score is total reps
SATURDAY
BBG:
5X1 Clean & Jerk – work to a max for the day, rest as needed
Conditioning:
“Double Grace”
60 Clean & Jerks (anyhow) 135/95#