SCHEDULE UPDATE: 
Saturday, January 13th: No CrossFit classes
Sunday, January 14th: No CrossFit classes

Polar Throwdown: 

• Athletes show up at approximately 8am – details to follow
• First workout starts at approximately 9am
• Friends and Family are encouraged to come support you!
• We will have fruit but bring snacks
• Done at approximately 4pm – details to follow

Holiday Party: 

• PLEASE RSVP VIA FACEBOOK so we know how many people are coming!
• Bags Tournament – prize for 1st place
• Best Holiday Attire Prize
• Friends and Family welcome!
• Bring a side dish. We will have a sign-up sheet on the SWEAT door if you’d like to put your item down!
• Brian White is brewing beer but feel free to bring your favorite drink!
• IF YOU’RE DRINKING PLAN A SOBER RIDE HOME!

MONDAY

Deadlift EMOM 10
Min 1: 5 Deadlift
Min 2: 20 Sec. Wt. Plank
*Start 75% & Increase if Able
*45/35

4 Rounds For Time:
8 Deadlift -20/30 LB
12 Bar Over Burpee
16/12 Cal Bike

Accessory: 2-3 Sets
16 Alt. Bicep Curl
25 Plate Tricep Extension 45/25

Mobility:
Bad Girl 2 x3-5 Min
Seated Straddle x3-5 Min


TUESDAY

For Time:
Row 2000/1750m
50 Wallball 20/14 to 10/9’
25 Toes To Bar
Row 1500/1250m
40 Wallball 20/14 to 10/9’
20 Toes to Bar
Row 1,000/750m
30 Wallball 20/14 to 10/9’
15 Toes to Bar

Core: 3 Sets, No Rest
30 Sec Russian Twist 15/10
30 Sec Plank

Mobility:
Lizard Pose x2 Min Each
Pigeon x2 Min Each


WEDNESDAY

Back Squat Heavy 1
*Pause 5 Sec
*Work up 20 Min Allowed

12 Min AMRAP:
10 KB Swing 53/35
15 Abmat Sit-Up
30 Double Under
*Alternate OH Hand Each Round

 


THURSDAY
Gymnastic Day
2 Sets for Reps:
ME Strict HSPU
ME Strict Chin-Up
Rest 2 Min

3 Rounds:
500m Row
10 HSPU
10 Pull-Up

Core: 3 Sets
30 Sec Reverse Plank
30 Sec Hollow Hold
30 Sec V-Up

Mobility:
Band Ext. Rotation x20 Each
Seated Straddle x3 Min


FRIDAY
Open Workout 17.1
For Time
10 DB Snatch
15 Burpee Box Jump Over
20 DB Snatch
15Burpee Box Jump Over
30 DB Snatch
15Burpee Box Jump Over
40 DB Snatch
15 Burpee Box Jump Over
50 DB Snatch
15 Burpee Box Jump Over

Men: 50 lb/24”, 35/20”
Women: 35 lb/20”, 20/20”
Time Cap 20 Min


*Skill of Choice OR Skill Work or Back Saver
2 Sets:
10 Reverse Hyper
1 Min Cat/Cow Transition
2 Min Seated Straddle

Mobility:
T-Spine Stretch x3 Min
Couch x2 Min Each


SATURDAY

Polar Throwdown & Holiday Party

SUNDAY

Recovery!