Skill:

Back Squat

10 – 5 – 10 – 5 – 10 – 5 – 10
10’s @60%
5’s   @80%
60 seconds rest between each set

Workout:

“JINGLE BELLS, JINGLE BELLS”

For time:

15 Kettlebell Swings, 32/24 kg

15 Burpee Lateral Jumps

12 Kettlebell Swings,

12 Burpee Lateral Jumps

9 Kettlebell Swings, 2 pood

9 Burpee Lateral Jumps

— then —

         2  Min Rest

— then —

12 Kettlebell Swings,

12 Burpee Lateral Jumps

9 Kettlebell Swings,

9 Burpee Lateral Jumps

6 Kettlebell Swings,

6 Burpee Lateral Jumps

Update on the Lifting we’re performing.
This is the last week of the Three days a week of squatting.  Next up we will find our 1 Rep Maxes for all of our lifts.
We’ll perform Three lifts per week until we are all done.
It is imperative that you get these lifts done.  If you miss one on a Monday try and make it up on Tuesday, if you miss one on Friday try and make it up over the weekend.    Even if you just go in for the lift and not the wod, that’s fine.
Try and get them all done so you know what to do when we do a workout and I write a certain percentage.

Remember how to find your 1 rep max, it’s not what you think you can do.  It’s what you can actually do.
You keep trying to add weight until you come to failure.   Then when you do come to failure you can take the weight you did previously or you can take off a small amount of weight and try again.
Just don’t give up when you still have more left.

Skill:

Clean and Jerk
1-1-1-1-1-1-1-1
75 Second Intervals

Workout:

Complete as many rounds as possible in 10 minutes of:
20 wall-ball shots, 20/14-lb. ball
10  pull-ups

Holiday Hours

Sunday, Christmas Eve Hours:  8, 9 AND 10 AM CLASSES

Monday, Christmas Day Hour:  8 and 9 AM CLASSES

Skill:

Bench Press
Perform warm ups 10-8-6

Work Sets 3-3-3-3 @75-85%

Work Sets 2-2 @85=95%

Workout:

“Nate”  20 minute Amrap

2 Muscle Ups

4 Handstand Push up

8 Kettlebell Swings @70/55

I often get asked about how many Macros should i be having and how many calories should I be consuming daily and if I stick my tongue to a frozen pole will it really stick?
Well, the only one I can answer is, No  you won’t get your tongue stuck so be sure to go out and try it.

The others you can click on here to find out, if you have any issues ask me in person.
https://www.iifym.com/iifym-calculator/

Skill:

Deadlift
With a partner
I go you go fashion.
Your partner does 5 reps then you do 5 reps
Your rest is when your partner goes
Each complete 50 reps total

Workout:
2012 Regional Qualifier
Row 2,000
50 one Leg Squats Alternating
30 Hang Clean @225/135

I hate to bring this up because I just don’t want to, but it’s just so outrageous and I always share everything with you so I have to bring it up.
This morning when the first person arrived at the gym that person found one of the Thermostats to be on the asking temperature of 97 Degrees!   Yes, you read that right.  97 Degreees!!!!!
I didn’t even know the thermostat would go up that high.  The temp of the gym is definitely not getting up to 97 degrees, hell it ain’t getting up to 77, 67 if you’re lucky!
Well, I guess I’m not that lucky cause this is the second time in two weeks that someone left the heat on all night.  When I say all night I mean the heat was actually running ALL night because the temp is too high for the room to ever reach.

The heat is always left on overnight, but it’s usually left on 55 overnight so when I arrive in the morning it’s not to cold to get up to a warm temp quickly.
The last two times it was left on 75 and 97 so the unit was working all night just spittin that Gas out, really burns my Ass!  And I got a huge Ass so it’s gonna need a lot of Gas!
I’m not sure who it was that had accomplished this task of 97 degrees but I would like to know, so if anyone can get that to me I won’t suspend the privilege that some of you guys have that come on your own time other than a normal class time.

Skill:

Back Squat
8 x 3
Same weight from last Monday
2 min interval

Workout:

21-15-9
Thruster @105/75
Toes To Bar
Box Jump @24/20

Workout:

100 Double Unders

90 Russian Twists 25/15

80 Swings 55/35

70 Push Ups

60 Lunges

50 Hang Power Snatch @75/45

40 Thruster @75/45

30 Pull up

20 Bike For Calories

10 Power Clean (load up the weight and perform 10 singles increasing the weight each rep trying to get to a max rep)

Let’s talk about eating again.
I know this is hard to believe because every time I say it the person I’m talking to looks at me like I am insane.
So, here’s what happens when you starve yourself (when I say starve I don’t literally mean starve, I mean not eating a sufficient amount of calories for your body) Your body needs a certain number of calories every day to function properly.
If your body doesn’t get enough calories it will do what it has to in order to hold on to bodyweight.

How does your body do this?  It does it by slowing down your metabolism.  I know this word gets thrown around a lot but it is true, when your metabolism slows down you don’t burn calories as quickly as it once did.
This is the exact reason why we have yo you dieting.
When someone decides to stop eating (which they see as dieting) and there metabolism slows down, then when they unfortunately binge because something went wrong now all those calories they just binged on is stored not burnt up because they slowed themselves down so much so now you get even bigger than before!
So what happens is stop eating = slow metabolism = eat a lot = fatter than before you stopped eating!
You need to eat!  A lot of food in order for you to lose fat.
Show your body that you will not stop feeding it, eat well every two hours and I can promise you that you will lose fat.

Again, you need to make a decision and do this religiously for a long time like several months, not start cheating within a couple days or weeks.

Skill:

1 High Hang Power Position Snatch
1 Mid Hang Snatch
1 Snatch
Complete 7 Rounds of the complex
90 Second Intervals

Workout:

3 Rds
Row 500 Meters
25 Burpees

Skill:

Back Squat
7 x 6 Same weight as last Wednesday
2:30 minute Intervals

Workout:

5 Rds for Time

30 Russian Twists (either on the floor or off the GHD with 25/10
1 Minute plank
30 V Ups

Skill:

Swings

10 x 10
Every 60 seconds
Perform 10 swings.  Each swing as hard and as powerful as you can.

Workout:

20 Minute Amrap

5     Handstand push up
10   Pistol (one leg Squat)
15   Pull up

Even though I tried to confuse everyone on what date the Party was you all seemed to have made it!
Thanks to all you guys for showing up, it was a great time.  Good to see that there’s still a good amount of people that still want to party.  Which had me thinking, I say we should go back to the old days and have a party for every Holiday there is!!

There’s two week’s left of the three day a week squats.
After that we will be finding our 1 rep maxes in all the exercises.  When we do them try to be there for all of them so that when I post a percentage to use for a workout you won’t be lost.
Even if you just come in for the lift and don’t do the wod, or try to get your max done on the weekend.
Just try to get them all done.

Skill:

Back Squat
7 x 3 Keep the weight the same as last week or try to raise slightly.
2 min Intervals

Workout:

• EMOM for as Long as Possible
• 3 Power Cleans (185/135 lbs)
• 3 Front Squats (185/135 lbs)
• 3 Jerks (185/135 lbs)