December Training Notes: 

Ho, Ho, Ho Holddd up. It’s December!? Where did the year go, guys?! Regardless, we are here, and we are way fitter. It’s important to remember that fitness and health is a journey. No one gets fit from one workout…it’s the accumulation of work and effort over time that leads to fitness and ultimately health. If you worked hard, showed up, and push yourself when/where appropriate, there is absolutely no doubt you got fitter. Let’s end the year with a whole lot of positivity and even more amazing workouts.

Before we dive into December, let’s do a quick recap of the month of November. The goals for November were pretty straight forward — kick-off the Wendler 5-3-1 cycle, and get after our monthly benchmarks: Jackie, Helen & Cali Bear. We saw each of these workouts three times over the course of 2019. Hopefully, this final test pushed a few more athletes over the hump on some PRs!

As we tackle December, we will be focusing on ending the year with some serious fitness. Wendler will wrap up in early December giving you an opportunity for PRs on the Push Press & Front Squat 1RMs. In addition, we will also take the gains from Wendler and apply those to the 1RM Clean & Jerk and 1RM Snatch toward the end of the month or right after the new year. We’ve also got our final run at California Love in December as well as a few planned retests of some other “crowd favorites” from the year. Last but not least, we’ve got a few special things up our sleeves for the holidays. We will see a “12 Days” workout coming toward the end of the month as well as a couple of classics for Christmas Eve and New Year’s Eve. Looking forward to a month of really fun and really challenging workouts. Let’s send 2019 out with bang.

 

>> TUESDAY, CHRISTMAS EVE = 12 Days Of Christmas W.O.D. AT 9:00AM <<<

 

Monday 

STRENGTH

5-5-5 Push Press*

*Set 1 – 30-40% x 5 

Set 2 – 40-50% x 5 

Set 3 – 50-60% x 5

*Deload week from Wendler. Reps should be smooth and mechanics perfect.

 

WORKOUT 

3 SETS 

500m Row 

400m Run

-Rest 2:00 b/t Sets-

 

FINISHER

3 SETS

15 Tuck-Ups on Rower 

30 Glute Bridge-Ups

 

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Tuesday – – 9:00am!

“12 DAYS OF STRONGSIDE!”

” FOR TIME*

Day 1 – 100m Run

Day 2 – Power Clean (185/125)|(135/95) 

Day 3 – Burpees to a Plate 

Day 4 – DB Push Press (50/35)|(35/20)

Day 5 – Toes to Bar 

Day 6 – Hand Release Push-ups

Day 7 – Plate Ground to OH (45/35)|(35/25)

Day 8 – Wall Balls (20/14)|(14/10)

Day 9 – Deadlifts (185/125)|(135/95) 

Day 10 – Walking Lunges 

Day 11 – DB Thruster 

Day 12 – Bar Muscle-Ups

*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.

 

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Wednesday

MERRY CHRISTMAS!! 

Enjoy The Day! – No Classes 

 

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Thursday

EXTENDED WARM-UP

3-3-3 

Power Snatch*

-Rest as Needed b/t Sets-

*Start moderate and build with small jumps. All reps TNG. Goal is 3 moderate sets of TNG Power Snatch.

*Immediately after each set perform 20 Unbroken Double Unders.

 

WORKOUT 

15min AMRAP

3-2-1 Power Snatch* 

10/8 Cal Bike

20 Unbroken Double Unders or 40 Unbroken Single Unders

*Minutes 0-5… 3 reps @ (115/75)|(75/55) 

Minutes 5-10…2 reps @ (135/95)|(95/65) 

Minutes 10-15…1 rep @ (155/105)|(115/75)

**If trip-up on the rope, start the set of DU or SU over.

 

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Friday 

STRENGTH

5-5-5 Front Squat*

*Set 1 – 30-40% x 5 

Set 2 – 40-50% x 5 

Set 3 – 50-60% x 5

*Deload week from Wendler. Reps should be smooth and mechanics perfect.

 

WORKOUT

FOR TIME – 9min Cap

21-15-9 

Thruster (95/65)|(65/45)

 Burpees to Target (6”)

 

COOL DOWN

FOR RECOVERY

8:00 Flow Stretching 

 

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Saturday 

PARTNER WORKOUT

IN TEAMS OF 2… 4 ROUNDS FOR TIME” 32min Cap* 

20 Deadlift (275/185)|(185/135)** 

40 Toe 2 Bar

60 Cal Row

*P1 works while P2 rests. Workout must be completed in order. Split reps b/t partners any way.

**Additional Challenge — Double Overhand Grip for the DL and no bar slamming.

 

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Sunday 

No Classes Until Jan 12th due to the holiday – enjoy the time! We will re-start with classes moving to: 

11:00am 

12:00pm