Happenings

WOD NOTES Push/Pull day and a quick little burner… Increasing loads on the bench press and the pull downs. Fitness and Performance 4 sets Bench press x 8-10 (pause on chest) Rest 90 seconds Cable lat. pull downs x 12-15 (pause on ribs) Rest 90 seconds Crunch with arm activation x 12 (pause at hips) Rest 90 seconds For time: 21-15-9 KB Swings Burpees Sport Jerk recoveries 3 x 2 @90% 2 x 2 @100% 2 x 1 @110% 30 minutes (around the worlds) 400 m row 400 m ski 1 KM Assault bike Working at a talking pace the entire time

WOD NOTES Building up to an 5RM back squat takes a substantial amount of energy. Make sure to take plenty of time between sets. Fitness and Performance (20-25 minutes) Back Squats Work up to a heavy 5 (positional maxes only) For time: 1000 m row 50 Wall balls Sport E2MO2M x 3 Muscle Snatch doubles E2MO2M x 4 Power Snatch doubles E2M02M x 5 Halting Snatch DL + Snatch Dead Stop Front Squats Build up to 1 RM Any forward lean and you’re out!!!!

WOD NOTES Testing your gymnastics endurance. The goal is to complete 50+ reps over the 10 sets. Fitness EMOM x 10 Push ups B1) BB Strict Shoulder press 4 x 8-12 B2) Band reverse fly’s 4 x 15 B3) Triceps Push downs 4 x 10-12 Performance EMOM x 10 HSPU B1) BB Strict Shoulder press 4 x 8-12 B2) Band reverse fly’s 4 x 15 B3) Triceps Push downs 4 x 10-12

WOD NOTES In the spirit of the holiday’s its time for the classic xmas WOD. Perform the workout just like the song…. Fitness “12 Days” 1 250  m Row 2 Push ups 3 DB Thrusters 4 Burpees 5 Step ups 6 Ring rows 7 KB Swings 8 DB Snatches (4 each) 9 V ups 10 Walking Lunges 11 Calorie Assault bike 12 Man-Makers Performance “12 Days” 1 Snatch 115/75 2 Bar Muscle-Ups 3 DB Thrusters 40/25 4 Burpee Box Jumps 24/20 5 HSPU 6 CTB 7 KB Swings 32/24 8 Wall balls 20/14 9 Toes to Bar 10 Walking Lunges 11 Ring Dips 12 Man-Makers 40/25 Sport Power Clean 2 RM 1 Floor + 1 Hang HBBS 5 RM then… 2 x 3 at same load C1) Cable lat pulldown 4 x 8-12 C2) Ring dips 4 x 5-8 C3) 1/2 kneeling Pallof press 4 x 6