Monday, Dec 19

“Insomnia sharpens your math skills because you spend all night calculating how much sleep you’ll get if you’re able to ‘fall asleep right now.’” — Anonymous

Snatch

2 x 50% 

2 x 60% 

2 x 70% 

3 x 2 - 80% 

WOD

4 rounds for time 

20 kettlebell swings 

20/15 cal bike 

XT 

Snatch deadlift 

2 x 80% 

2 x 90% 

2 x 100% 

3 x 2 - 110%

Sunday, Dec 18

“Never follow anyone else’s path. Unless you’re in the woods and you’re lost and you see a path. Then by all means follow that path.”— Ellen DeGeneres

“Gillian”

30-24-18-12-6

Double unders

Ball slams 20lb

Calorie row

Saturday, Dec 17

“I love being married. It's so great to find that one special person you want to annoy for the rest of your life.” — Rita Rudner

Rebuild 

3 rounds 

6/6 Landmind press

50’ Sled pull 

6/6 Land mine cork screw 

3 rounds 

50’ Sled push 

6/6 Land mind rows 

6/6 Land mind twist 

Community WOD 

12 days of Christmas!

1 - Strict pull-up 

2 - Box jump overs 

3 - Push-ups 

4 - Wall balls 

5 - Cal row

6 - Air squats 

7 - Cal bike 

8 -  Kettlebell swings 

9 - Burpee 

10 - Alternating DB snatch 

11 - Toes to bar 

12 - SA alternating devil press 

Friday, Dec 16

“Before you marry a person, you should first make them use a computer with slow internet to see who they really are.”— Will Ferrell

Jerk 

55% - 3 reps

65% - 3 reps

75% - 4 sets of 3 reps

WOD 

8 rounds for max calories

1:00 bike 

1:00 row 

1:00 rest 

XT 

Push press ( Use 80% of your jerk as your push press 1rm )

55% - 3 reps

65% - 3 reps

75% - 4 sets of 3 reps

Thursday, Dec 15

“Before you criticize someone, you should walk a mile in their shoes. That way when you criticize them, you are a mile away from them and you have their shoes.”
— Jack Handey

Rebuild 

3 rounds 

Side plank :30 each 

Band pull apart 20 

Glute walks 25’ each 

Forward, backward, lateral 

WOD 

Amrap 18

4 Strict pull-ups 

8 axle front rack lunges 

1 pole run 

Rebuild 

3 rounds 

8 Kneeling axle curl 

8 axle front rack lunges

 8 axle RDLs

Wednesday, Dec 14

“My mother always used to say: The older you get, the better you get, unless you’re a banana.”—Rose (Betty White), The Golden Girls

Clean 

55% - 3 reps

65% - 3 reps

75% - 4 sets of 3 reps

WOD 

21-15-9 

Deadlift 225/155 

Bar facing burpees 

XT 

Clean deadlift 

75% - 3 reps

85% - 3 reps

95% - 3 reps

105% - 3 sets of 3 reps

Tuesday, Dec 13

“I'm sick of following my dreams, man. I'm just going to ask where they're going and hook up with ’em later." — Mitch Hedberg

Rebuild 

3 rounds 

8/8 DB Rows 

100’ farmer Carry 

8/8 Kneeling press 

WOD 

5 rounds

1:00 each 

Bench press BW 

Double unders 

Row for cal 

Rest 1:00 

Rebuild 

3 rounds 

8 DB Hex press 

100’ Sled push 

8 Ring face pulls

Monday, Dec 12

“A day without sunshine is, you know, night.” - Steve Martin

Gym Happenings

Hey ya’ll, Jacob here. I’m extremely happy with the results of the first strength cycle I’ve had the honor of subjecting you to. I’m very excited about our next cycle, we will be focusing on the:

Olympic lIfts! This will be a short and sweet 3 week cycle to get us through the holidays, then in January we will be switching to another strength focus program. Keep the feedback coming, it’s absolutely crucial! Happy Holidays!

Snatch 

3 - 55% 

3 - 65% 

4 / 3 - 75%

*If you don't have percentages just take 2 light sets to build to a moderate working weight for 4 sets of 3 reps.

WOD 

6 rounds for time of:

12 Wall balls 20/14 

12 Sumo deadlift high pulls 70/53 

XT 

Snatch deadlift 

3 - 75% 

3 - 85% 

3 - 95% 

3 / 3 - 105% (moderate / heavy 3’s)

Sunday, Dec 11

No Women’s Class!

Sorry for the short notice ya’ll, we will resume regular schedule next week, thanks!

Saturday, Dec 10

“The meaning of life is whatever you ascribe to it.” - Joseph Campbell

REBUILD

3 rounds  

10 Ring face pulls 

50’ Reverse sled drag 

:30 Face down GHD hold 

3 rounds 

¼ get-up heavy 2/2 

100’ Suitcase carry 

10 Ring tricep ext. 

WOD

2 rounds 

Amrap 6 

16 SA alternating Devil Press 50/35 

*Other buddy max cal row 

Rest 2 

Amrap 6 

8 DB Box step overs 50/35

*other buddy max sit-ups 

Rest 2 

Friday, Dec 9

“A good artist lets his intuition lead him wherever it wants.”

- Lao Tzu

STRENGTH

Deadlift 1rm 

55,65,75,85,95,105% 

WOD

“Polarbear” 

3 rounds for time: 

Run 400m 

20 air squats 

12 Jerks 115/75

XT

Jerk, sets of 1 

47,57,67,77,83,87% 

Thursday, Dec 8

“Much of what I stumbled into by following my curiosity and intuition turned out to be priceless later on.” - Steve Jobs

REBUILD

4 rounds 

6/6 SA rows 

6/6 Split squat 

50/50’ SA front rack carry 

WOD

“Porchclimb” 

Amrap 18

18 cal Bike 

12 push-ups 

2 rope climbs 

REBUILD

3 rounds 

8 True push-ups 

8 4 way dead bugs 

100’ sled push

Wednesday, Dec 7

“The noblest pleasure is the joy of understanding.” - Leonardo da Vinci

STRENGTH

Bench 1rm

55,65,75,85,95,105% 

WOD

“Painkiller” 

4 rounds for time 

8 Snatches 115/75

50 double unders 

XT

Snatch, sets of 1 

47,57,67,77,83,87%

Tuesday, Nov 6

“If you don’t know where you’re going, any road will get you there.” - Yogi Berra

REBUILD

4 rounds 

6/6 SA press

6/6 SL deadlift 

6-10 Ring w’s 

WOD

“Paloma”

Amrap 12

12 Wall balls 

10 burpees 

8 pull-ups 

REBUILD

3 rounds 

8 Cyclist squat 

8 Banded pull-ups

8 Glute bridges

Monday, Dec 5

“Absolute certainty is a privilege of uneducated minds and fanatics. It is, for scientific folk, an unattainable ideal.” - Cassius Jackson keyser

STRENGTH

Back Squat 1rm 

55,65,75,85,95,105% 

WOD

“Piña colada”

4 rounds for time:

20/15 calorie row

12 hang cleans 115/75

*Benchmark workout! Make sure you log your time!

XT

Clean, sets of 1 

47,57,67,77,83,87%

Sunday, Dec 4

“Life is the art of drawing sufficient conclusions from insufficient premises.” - Samuel Butler

“Alex”

24-18-12-6

Bike calories 

Weighted sit-ups 14lb

Deadlifts 85lb

Saturday, Dec 3

“Find a group of people who challenge and inspire you, spend a lot of time with them, and it will change your life.” - Amy Poehler

REBUILD

TGU x 10 

3 rounds 

10 Ring tricep extension

10/10 archer ring row 

25’ Glute band walk f&b

10 calf raises 

WOD

4 rounds for time: 

200m run 

Left arm 25’ farmer carry walking lunge + 10 left arm front squats

200m run

Right arm 25’ farmer carry walking lunge + 10 right arm front squats

*alternate movements with a buddy 

Friday, Dec 2

“You never know how strong you are until being strong is your only choice.” - Bob Marley

STRENGTH

Bench, sets of 2 

55,65,75,85,95%

WOD

5 rounds for time: 

16 DB snatches 50/35 

8 burpees over the bell 

XT

Snatch, sets of 1 

55,65,75,80,85%

Thursday, Dec 1

“Not only must we be good, but we must also be good for something.” - Henry David Thoreau

REBUILD

4 rounds 

6 Ring w’s 

Table top hold :30 

Reverse sled 25’

WOD

Amrap 15 

5 Strict HSPU 

10 Box jump overs 24”/20”

15 cal bike 

REBUILD

3 rounds with landmine 

6 / 6 half kneeling press 

6 / 6 row 

6 / 6 lateral lunge

Wednesday, Nov 30

“Great effort is required to arrest decay and restore vigor.” - Horace

STRENGTH

Squat, sets of 2 

55,65,75,85,95%

WOD

3 rounds for time of; 

Run 400m

20 medballs cleans 20/14 

XT

Clean, sets of 1 

55,65,75,80,85%