Get Ready For Holly Jolly Time

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We Love the holidays, the music, the gifts, the food, the wods.

Yep, it’s that time again.  Time to get in some super amazing shape with your friends.  Holly Jolly IV

Leaner, Faster, Stronger and More Fun!

Start prepping guys.  Team names, shirts, photos, we have all types of things up our sleeves for points this year.

Last year we had a few folks who dropped 7% body fat over the holidays…Who doesn’t want that present!

 

Tuesday
dynamic movement prep
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
Leg swings.

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

Skill
10 minute muscle up practice

(According to level
Transitions
Hip to ring pull ups
Etc.)

Strength
Front squats
5-5-5-5

1 set
40X0 tempo.  To failure 8-12 reps
Increase reps/weight from last time

Then
1 set of 12 afap with the same weight as the previous set

WOD
10 hand release push ups
10 burpees
10 cleans 135/95
Afap
Rest
4 rounds record splits

Mad mobi
Press ups
Knee on the wall
Pigeon
Shoulder bully

 

 

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