Important Dates to Remember
13 December 619 Christmas Party “12 Bars of Christmas” at SD Brewing Company 12 Noon
20 December 619 Double Under Clinic by Rx Smart Gear
24 January 619 In House Competition 0900am
26 January CK’s 30 Day Nutrition Challenge
Supplemental Power/Gymnastics/Warm Up WOD
7 x 1 Hang Snatch + 1 Snatch + 1 Overhead Squat
Max Distance Handstand Walk
Warm Up WOD
5 Rounds
3 Muscle Ups
6 Alternating Dumbbell Snatches 70/50
12 Wall Balls 30/18
Tuesday
Front Squat
5 x 7
Hollow Rocks
5 x 12 (8)
Every 3 Minutes
Back Squat
5 x 10
Strict Toes to Bar
5 x 10 (5)
Every 4 Minutes
Power Clean and Jerk
10 Minutes to Build Up to a Heavy Single
Workout of The Day
13.4 Open Workout 7 Minute AMRAP
3 Clean and Jerk 135/95 115/85 95/65
3 Toes to Bar
6 Clean and Jerk
6 Toes to Bar
9 Clean and Jerk
9 Toes to Bar
12 Clean and Jerk
12 Toes to Bar
15 Clean and Jerk
15 Toes to Bar
18 Clean and Jerk
18 Toes to Bar
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go onto 24, etc.
Supplemental Strength 2
5 Giant Sets Every 3 Minutes
4 x 10 Leg Press
4 x 10 Leg Extensions
4 x 10 Leg Curls
then
3 x 12 Deadlifts
Supplemental Endurance
Rowing Max Pressure Test
2 x 1k w/ 5:00 Rest
2 x 500m w/ 3:00 Rest
2 x 250m w/ 1:30 Rest
