Wingmen, we have moved into our conditioning bias phase of programming for the year.  Many of you will continue to experience strength gains however the focus of our work will be on handling higher volume of sub maximal weight and the ability to move those weights repeatedly.  

Christmas Schedule:

Xmas Eve - 9AM "12 Days Of Christmas" & Open Gym from 12-2

Xmas Day - Merry Christmas, No Classes

Back to regular schedule on 12/26

 

Level II (60 Min Cap)

12 Days of Christmas

1 Thruster in a Burpee @ 95/65
2 Front Squats @ 95/65
3 Push Jerks @ 95/65
4 Power Clean  @ 95/65
5 GOLDEN SWINGS @ 55/35
6  Side Shuffle 10 yds
7 Jumping Lunges
8 Stinking Wallballs @ 20/14
9 Kipping Pullups
10 Lords of Leaping (24,20)
11 Toes to Bar
12 Roaring Slam Balls 40/20

!!Announce your last round loud and clear!! 

--The workout is performed just like the song, 1 thruster in a burpee, then 2 front squats + 1 thruster in a burpee, then 3 push jerks, 2 front squats, 1 thruster in a burpee, and so on.   

 

Level I

Empty barbell

35/15 lb kettlebell

20/10 lb slam ball.  

 

Level III

12 Days of Christmas
1 Clean & Jerk @ 225/125#
2 Muscle-Ups
3 Box Jumps @ 24/20
4 Hang Squat Snatch @ 115/75#
5 Burpee
6 Push Press @ 115/75
7 Pistols (alternating)
8 T2 Ring
9 Wall Ball 20/14#
10 C2B Pullups
11 HSPU
12 Front Squats @ 225/125# (no racks)

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