Workouts for the Week of 121117

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NO AFTERNOON CLASSES ON FRIDAY!

The Christmas Party is this Friday at 7pm. If you have not bought your tickets yet, go here and grab them. We will be catering dinner, giving away free memberships and Ascent Protein, RxBars, and Kill Cliff, and we'll be looking good while doing it because the forecast calls for cool to cold weather which means dress clothes are a go! 

Check out the photos from 2 years ago from Marco Wang, who'll also be photographing this years party!

There's another folder full of photos here! Marco does amazing work and if you ever need a photographer then you need Marco! 

 

The Script: Monday 121117

The Warm Up: (8:00)

Redwing Run

4x

5 Burpees

5/3 Strict Pull Ups

10 Sit Ups

 

EB Warm Up

2x DL/HPC/FSq

2x HSqCl/PP

1x Thrusters

 

The Conditioning: (12:00 co)

5-4-3-2-1 Hang Clutsers (135#/95#)

Bar Burpees

-REST 2:00-

1-2-3-4-5

Hang Clusters

Bar Burpees 

 

@15:00 On the Clock

1 Mile Run

-If 1st lap not completed by 6:00, Clio St. Run

 

 

 

The Script: Tuesday 121217

The Warm Up: 

Taco Run

20 Double Under

10 goblet Squats

5/3 Strict Pull Ups

 

The Strength: Back Squat- work towards 2 sets of 5 at 80+%

 

The Conditioning: 9:00 AMRAP

ME Double Unders

EMOM: 3/2 Muscle Ups

    OR 5/3 Chest to Bar

 

 

 

The Script: Wednesday 121317

The Warm Up: 3x

Pinball Run (Leg Out the Sidwalk)

Broad Jump Down

Stretch Back (In Step/Step Toe Touch/Inch Worm)

 

The Stamina: Every 2:30, Redwing Run for 15:00 (6 Runs)

 

The Conditioning: 6 RFT

16 Dumbbell Snatch

8 Ring Dips (Clapping Push Ups/Alternating Plate Push Ups)

 

 

 

The Script: Thursday 121417

The Warm Up: 

500m Row

Then, 3x

15 Air Squats

10 Push Ups

5/3 Strict Pull Ups

 

The Conditioning: 2 Rounds

3:00 to Complete

30/21 Cal Bike

3:00 to Complete

500m Row

3:00 to Complete

50 Wall Balls

[Optional Station if More than 12 in a Class]

3:00 to Complete 

50 Sit Ups

 

 

The Script: Friday 121517- NO CLASS FRIDAY AFTERNOON

The Warm Up: 

Redwing Run

20 Burpees

 

Burgener Warm Up

 

The Conditioning: 

2 Hang Power Snatch (135#/95#)

4 Overhead Squats 

12 Pull Ups

Redwing Run