PROGRAMMING 1DEC13

PROGRAMMING 1DEC13

New mobility posters are up! Please take the extra 10-15 minutes before class and pick a mobilization to work on based upon the main movement for that day. Think of this as daily maintenance for your body. The more mobile you are..the better you perform and most importantly you injury-proof your body. So instead of smoking and joking before class..grab a band/ball/foam roller and bust up those rusty joints/tissues.

SAVE THE DATE: AHHHHNOLD IS COMING! 28FEB-2MAR14

Our good friends at Endeavor CrossFit will be hosting/organizing the CrossFit event at the Arnold this year. The weekend will be jammed packed of awesomeness. Stay up to date via the Facebook page HERE

BRING A BUDDY – SATURDAY 7DEC13 1000

This Saturday we’re hosting our monthly bring a friend. The workout is free for your friend and a chance for them to check out the gym. We are having A LOT of stuff happening Saturday, here’s the rundown:

0900 – Jingle Bell Jog: Get decked out in your favorite Christmas garb and go knock out a 5K, all while raising money for the local Red Cross.

1000 – Bring a Friend Pain Clinic. After you’re warmed up from the run. Grab a friend and bring them down for a free workout!

1100 – Free Olympic Lifting Seminar: This is an informal hour long Olympic Lifting clinic for members only. This is a great chance to get introduced to the Snatch and Clean and Jerk.

1000-1200ish: MASSAGES! Massage Therapist Kelly will be back provided 20 minute block of massages. Cost is $20 and we’ll have sign up sheets in the gym.

We’ve got a lot in store so plan accordingly!

Now onto this week’s programming, the workout names were inspired by lil Eva:

 

Monday

Squat
6 x 1 @ 90%

“Bubble”
21-15-9 of:
-Deadlift (225/155)
-Wall Ball (20/14)
-Calories (row, use ADs if needed)
Tuesday

Skill:
Hang Power Clean
– 7 X 2

Conditioning:
Partner up, you go I go, each partner does a full round then switches

20 min AMRAP:
– 5 Power Cleans (145/105)
– 10 Toes to Bar
– 15 HR Push Ups
Wednesday:

Bench
6 x 1 @ 90%

Conditioning
“Eva, don’t touch the Xmas tree”

For time.
20 cal row or AD (start people on opposite as needed)
30 target burpees
40 push press (95/65)
50 OH KB swings (53/35
60 lunge steps (30 per leg, alternating)
70 Air Squats
Thursday:
OH Squat
– 5 X 3

Conditioning:
“Peppa”
10-1 ladder with partner
– HSPU
– Double Kb renegade rows
– Double Kb Squats
– Double Kb push press
Friday
Strength:
Thruster
– 4 x 4

Conditioning:
5 rounds, E5MO5M
-Every 5 minutes on the clock (rest remainder of 5 min after work is done)

-30 OH KB Swings
-15 Thrusters (95/65)
-15 burpees

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