P..A…R….T…..Y?

Because we gotta!

Tomorrow is our annual Holiday Party From 5-8pm. 

Pot luck style party so bring something delicious for everyone to eat. BYOB!

White Elephant Gift exchange. Bring a gift valued at $20 or more to play!

The gym will be shut down between 4pm-10pm for the party. 

 

Freedom WOD Classes

Warm Up 8 Mins
2 min bike
2 rounds
10 Kip swings
10 Anchor point t2b
10 Jump squats

5 complex:
Snatch DL + Hang snatch + OH squat
2 min LAX T-Spine

Strength: 20 mins
4 Mins to warm up to first working weight

8 mins
3 Position Clean (Squat Clean  + Low Hang Sq Clean + Mid Hang Sq Clean = 1 rep)
3×3 at 65, 70 & 72%
60 sec rest between sets 
https://www.catalystathletics.com/exercise/65/3-Position-Snatch/

8 Mins
Tempo Front Squat 3-0-1-0
3×5 at 75%
60 sec rest between sets

• 3-0-1-0
• The first number (3) is the eccentric, or lowering, component of the lift.
• The second number (0) denotes any pause at the bottom.
• The third number (1) is the concentric, or lifting, component.
• Finally, the fourth number (0) denotes any pause at the top.

Metcon: 16 mins Cap
50 Cal Bike/Row
40 American KBS 50/35
30 Toes-2-Bar
20 Tall Box Jumps 30/24
10 Bar Muscle Ups Or 20 Dips

Functional Bodybuilding Class

Friday: Arms Bicep/Tricep (Optional Day)

1) 4×8-12 Super Set
Incline DB Curls
Rope Tricep Ext

2) 4×8-12 Super Set
Reverse Curl
Incline Skull Crushers

3)  4×8-12 Super Set
Incline Seated DB Hammer Curl
Tricep Kick Backs

4) 4×8-12 Super Set
Close Grip Straight Bar Curl
Single Arm Reverse Cable Ext

6) 4×8-12 Super Set
Alternating DB Curls
Straight Bar Cable Ext

7) 3xME
Incline Bench Preacher EZ bar Curl

Dive Team

Warm Up: 5 Mins
Quick Review of Man Maker Complexes and WOD Breakdown

Man Maker Complexes Example:
Push Up to Row
Push Up to Row
Burpee
Squat Clean
Thruster

Metcon: 35 Min Cap

This is performed just like the song!
“12 Days of Christmas” For Time:
1 DB’s Man Makers – see example above
2 DB Alternating Snatches
3 DB’s Strict Press
4 Burpees
5 Goblet Squats
6 Ring Rows
7 DB’s Hang Cleans
8 Hand Release Push-ups
9 Lat DB/Line Jumps
10 Box Step Ups
11. V-ups, Tuck Ups, Sit Ups
12 Goblet Lunges

Example:
1 Man Maker
2 Snatches, 1 bear complex
3 Strict Press, 2 Snatches, 1 bear complex
4 Burpees, 3 Strict Press, 2 Snatches, 1 bear complex

and so on..