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FRIDAY 191213

Warm-up:

Individual…

Bike 2 minutes
Banded Hamstrings

Group….

Coaches Choice

***On the fourth day of Christmas my coaches gave to me…..a barbell workout…nothing but the barbell.

****As a gym we are partnering up with Meals by Grace to collect food for families over the holidays….Here is a list of items to bring items to bring to donate (put on top of the cubbies):

1-canned meat
2-meal in a can
3-canned veggies
4-canned fruit
5-cereal
6-Mac and cheese
7- pasta and sauce
8-granola bars
9-cloth grocery bags
10-shampoo and conditioner
11-toilet paper
12-deodorant

 

Strength and Skill:

8 minute EMOM building in weight

1 Deadlift, 1 Hang Power Clean and 1 Jerk

***use this to prep for the workout

 

Fitness:

Complete 10 rounds for time with a partner alternating complete rounds….

20 KB Swings
16 Single arm DB Hang Clean (8 on each arm)
12 Push Press (6 on each arm)

 

Performance:

Complete 10 rounds for time with a partner alternating complete rounds….

“DT”

  • 12 Deadlifts (155/105 lb)
  • 9 Hang Power Cleans (155/105 lb)
  • 6 Push Jerks (155/105 lb)

 

In honor of US Air Force SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

Timothy was survived by his wife Megan and his son, T.J., who was one year old when he passed.

**Time cap of 22 minutes.

Mobility:

Couch Stretch
Banded Hamstrings
Roll Posterior

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