09
Dec
BB Club
No Open Gym Monday, December 9th
No Open Gym December 16th-20th
No Open Gym December 16th-20th
Metcon
1A. Pendlay Row 3×8
1B. Weighted Side Plank 3×20 sec
1B. Weighted Side Plank 3×20 sec
2A. Cable Pulldown 5×10
2B. Weighted Pushup 5×12
3. Lat Pulldown 4×8 (drop set to Failure on last set)
4A. Cable Tricep Pressdown 3×15
4B. DB Hammer Curl 3×15
4C. DB GHD Curls 3×15
09
Dec
Leadfoot
No Open Gym Monday, December 9th
No Open Gym December 16th-20th
No Open Gym December 16th-20th
Metcon (3 Rounds for reps)
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
Rest 4 Minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
Rest 4 Minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups
08
Dec
Power Move
No Open Gym Monday, December 9th
No Open Gym December 16th-20th
No Open Gym December 16th-20th
Back Squat (5×3 first set is at 55%, build after that)
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
6 Power Snatches (95/65)
9 Overhead Squats (95/65)
12 Box Jumps (24/20)
6 Power Snatches (95/65)
9 Overhead Squats (95/65)
12 Box Jumps (24/20)
07
Dec
400/50
No Open Gym Monday, December 9th
No Open Gym December 16th-20th
No Open Gym December 16th-20th
Metcon
07
Dec
Walk the Walk
Metcon (Time)
For Time:
75/55 Calorie Asault Bike
150′ Walking Lunge
75 AbMat Sit-ups
150′ Walking Lunge
75/55 Calorie Assault Bike
75/55 Calorie Asault Bike
150′ Walking Lunge
75 AbMat Sit-ups
150′ Walking Lunge
75/55 Calorie Assault Bike
06
Dec
Hot and Heavy
Metcon (AMRAP – Rounds and Reps)
Teams of 3, AMRAP 30:
60 Calorie Row
50 Pull-ups
40 Power Cleans
30 Thrusters
60 Calorie Row
50 Pull-ups
40 Power Cleans
30 Thrusters
Round 1: 95/65
Round 2: 115/85
Round 3: 135/95
Round 4: 155/105
Round 5: 175/115
05
Dec
Outside the Box
Metcon (AMRAP – Reps)
Teams of 2, AMRAP 30:
100 Meter Run, 1 Burpee Box Jump
100 Meter Run, 2 Burpee Box Jumps
100 Meter Run, 3 Burpee Box Jumps
100 Meter Run, 1 Burpee Box Jump
100 Meter Run, 2 Burpee Box Jumps
100 Meter Run, 3 Burpee Box Jumps
Box Height: (24/20)
04
Dec
BB Club
Metcon
1. Cluster Bench Press 6×4 Then 2 @ 90%
2. Chest Supported DB Row 6×8
3A. Landmine Shoulder Press 4×8
3B. Reverse DB Fly’s 4×15
5A. Barbell Curls 3×10
5B. Barbell Skull Crushers 3×15
04
Dec
Mood Swing
Metcon (AMRAP – Rounds and Reps)
AMRAP 16:
21/15 Calorie Assault Bike
12 Kettlebell Swings (50/35)
8/10 Ski Erg
RxW – 70/53
21/15 Calorie Assault Bike
12 Kettlebell Swings (50/35)
8/10 Ski Erg
RxW – 70/53
03
Dec
Low Tide
Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 700 Meter Row
7 Squat Cleans (95/65)
25 Double Unders
Buy-In: 700 Meter Row
7 Squat Cleans (95/65)
25 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 500 Meter Row
5 Squat Cleans (115/85)
25 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 300 Meter Row
3 Squat Cleans (135/95)
25 Double Unders
50 KBS (53/35)
50 Box Dips
50 Box Jumps (20/24)
400m Run
50 Goblet Squats (53/35)
50 Abmat Sit-ups
50 G20 (45/25)
400m Run
50 OH Plate Lunges (45/25)
50 Burpees
50 Pull ups
400m Run
50 Lateral Lunges (53/35)
50 single Arm KB Push Press (53/35)
50 Push ups
400m Run