Hope everyone is having a good break. A reminder of our holidays hours: Tue Dec 27 – 7am, 5pm, 6pm Wed Dec 28 – No 6am, and the regular schedule Thu Dec 29 – Back to regular schedule

[spoiler title="Weekly Warmup"] 2mins @ 70%, row, skip, bike, job 2-3 rounds - wall walks or inchworms - 10 cossacks/side - 10 RDL empty bar [/spoiler]

[spoiler title="Group Metcons"] Tuesday Work Capacity Test! 2mins time trial. Row or Airdyne for Max meters or calories. *compare to: Sept 1 2011 Then complete 3 rounds for quality, rest as needed: 3 turkish get-up per side 40 double unders OR 120 single skips

Wednesday 5 sets: 45sec airdyne Rest 1:15mins 45sec amrap toe to bar rest 1:15

Thursday 5min time trial: max distance on rowing machine or airdyne 5mins rest 5min amrap: 5 pull-up, 10 push-up, 15 bodyweight squat *compare to Oct 17

Friday 5 Rounds for time: 5 man makers 20 kettle bell swing

Saturday 7 rounds for time: 10 burpees 25 double unders [/spoiler]

[spoiler title="Foundation"] Workout 1 A. Back Squat 3x5, add 5-10lbs from last time. rest 2mins B. 1 1/4 squats 2x5, 3set pause in 1/4 position, rest 90sec C. Group Metcon

Workout 2 A. Shoulder Press 3x8, rest 2mins. Add 2-5lbs from last workout with sets of 8. B. Chin-ups 3xmax reps, rest 90sec C. Group Metcon

Workout 3 A. Deadlift 3x5, ramping sets. B. 3 sets, rest 45sec between exercises: - Sweeping DB Row 8-12 reps/side - Low Box Step-up 12-15reps or Poliquin Step-up 20-25reps - Perfect Push-ups, max reps - toe to bar, 8 reps C. 3 sets, rest as needed 30 double unders 10 single arm KB Swings per side

Workout 4 3 sets: A1. Push Press 4x5, rest 60sec A2. Strict Pull-ups 4x5-10, rest 90sec B. Group Metcon [/spoiler]

[spoiler title="Training"] Workout 1 A. Back squat 4x2-3, rest 2.5-3mins B. Group Metcon

Workout 2 A1. Press 4x2-3, rest 90sec A2. Chins, 4x2-3, rest 90-120sec B. Group Metcon

Workout 3 A. hang snatch. 7x2, rest 60-90sec B. drop snatch 5x2, rest 60-90sec C. Deadlift 3x3, rest 2-3mins D. 5mins amrap 5 toe to bar, 15 unbroken double unders

Workout 4 A. 10 mins of practice: muscle up, ring dips, hand stands, or skin the cat B. 5mins of practice: double unders C. Group Metcon

Workout 5 A. 8mins snatch practice B. push press 3x2-3, rest 2mins C. Front Squat 3x3, rest 2.5-3mins D. 4 sets: -TGU 2/side HEAVY, rest as needed -RDL 8 reps [/spoiler]

[spoiler title="Competition"] Workout 1 A. Snatch. Work to a heavy single, then 4x2 @85% B. Power Clean and Jerk 4x1 C. Back Squat 3x3 [30x1] D1. Good Morning 3x10 D2. Chins 3xmax [3010]

Workout 2 A. Press 5x5, rest 2-2.5mins B. Group Metcon

Workout 3 A. Hang Snatch 5x2 @ 75% B. Muslce-up AMRAP 5mins C. Group Metcon

Workout 4 A. Clean and Jerk 4x1 @ 85% B. Bench Press 3x5, 1x5+ @ 78% C. Deadlift 5@70%, 3@80%, 3@85%

Workout 5 Fran [/spoiler]

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