XS holiday party will be at 5:30pm on Friday, December 14th. Get ready for a great time with a White Elephant gift exchange, Rowling Comp and a Potluck.
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Choose 1 of the following benchmark workouts.
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
SQUAT!!!
5 ROUNDS FOR TIME:
-250m row
-11 DB thrusters (35s/20s) [50s/35s]
-11 sprints (10m=1)
-REST 1 MIN
[weights in brackets is RX+]
Squat Cleans
Rounds 1-5, 2 squat cleans every 90 seconds. Build.
Rounds 6-9, 2 squat cleans every 2 min. Build or hold.
Rounds 10-12, 1 squat cleans every 2 min. Build or hold.
Warm up to ~70% of 1RM. (Should feel like you have 2 reps left for a set of 10). Add or subtract weight as the previous set dictates. Add another set if there’s more in the tank.
If you’re ambitous enough, do a heavy farmer’s carry twice around the gym between sets. Score total push-ups.
7 x 3 position snatch (1 high-hang squat snatch + 1 low-hang squat snatch + 1 squat snatch)
Build for the first 4-5 hold the same weight for the last 2-3.
Warm up to ~70%. Build between each set.
Max Effort 1000m Row
If you did Friday 11/23 do B. NOT MAX EFFORT, chill.
Warm up to ~85% of 1RM. Perform all sets at the same weight. Add a 5th set if you have gas in the tank.
Warm up to ~ 75% of deadlift. 3×3 is heavy is a clean grip. Cut the weight by 40% and do 3×5 with snatch grip. Use straps.
3 max sets of pull-ups without weight or 3×5 with weight.
Come join a group of us doing the Turkey Trot at the Rec Center on Thanksgiving morning. On Thanksgiving day we will only have a 10am class with childcare and 11am Open Gym.
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Work up in weight and then complete the following:
10-5-3-5-10 rep max deadlifts.
Find a max weight at each rep scheme in that order and enter each weight below.
Choose an approriate level of workout from A,B, and C below.
Score is total bar-facing burpees performed for all rounds.
4 ROUNDS FOR MAX REPS
3 MIN WORK, 1 MIN REST OF:
BUY IN: -60 Double-unders
-14 Power cleans (115/75#)
-MAX bar facing burpees in remaining time.
4 ROUNDS FOR MAX REPS
3 MIN WORK, 1 MIN REST OF:
BUY IN: -30 Double-unders
-14 Power cleans (95/65#)
-MAX bar facing burpees in remaining time.
4 ROUNDS FOR MAX REPS
3 MIN WORK, 1 MIN REST OF:
BUY IN: -60 Single-unders
-14 Power cleans (65/45#)
-MAX bar facing burpees in remaining time.
Come join a group of us doing the Turkey Trot at the Rec Center on Thanksgiving morning. On Thanksgiving day we will only have a 10am class with childcare and 11am Open Gym.
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Join us for the Turkey Day 5k FUN Run/Walk at the Parker Rec Center.
Time: 8am
Location: Parker Recreation Center, 17301 E. Lincoln Ave
Cost: $25 at packet pickup
http://parkerrec.com/1167/Turkey-Day-5K-Fun-RunWalk
Come join a group of us doing the Turkey Trot at the Rec Center on Thanksgiving morning. On Thanksgiving day we will only have a 10am class with childcare and 11am Open Gym.
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Building in weight every round, every 90 seconds complete the following complex for 8 rounds:
-3 Deadlifts
-2 Hang power cleans
-1 Jerk
Choose one of the following benchmark workouts. If you do not have a score for 1 of the 2, do that one!
For Time: 30 Snatches, 135# / 95#
For Time:
30 Clean and Jerks, 135# / 95#