The Gift of Giving

Brothers that work out together, get their mobi together!

 

THIS WEEKEND

9:30am – Saturday Free Community Workout

 

 

spirit-of-giving

ADOPT-A-FAMILY

Please sign up or donate to help our two families.

We still need to fill a lot of spots.

Don’t have time to shop? I can help. I will be shopping to fill in the missing presents next week.

DEADLINE – Thursday, December 21st

Bring the presents wrapped and tagged to the gym.

SIGN UP

 

Friday, December 15, 2017
 
Core Strength
50 N 50 GHD
 
Strength
BACK SQUAT
Warm up and get hips loose

Warm up weight to 80% of Max

THEN

3 Reps at 75%

THEN

1 rep tempo
105×1 (10 second negative, 5 seconds at the bottom, up AFAP and hold 1 second at the top before the next rep)
at 60% of max
then
5 Squat Jumps

 
REST
 
3 Reps at 80%

THEN

1 rep tempo
105×1 (10 second negative, 5 seconds at the bottom, up AFAP and hold 1 second at the top before the next rep)
at 60% of max
then
5 Squat Jumps

REST

3 Reps at 85%

THEN

1 rep tempo
105×1 (10 second negative, 5 seconds at the bottom, up AFAP and hold 1 second at the top before the next rep) at 60% of max
5 jump squats

 
wod
21-18-15-12-9 ROW/BURPEE
21-18-15-12-9 
Calorie Row
Burpees to a Plate
 
Madmobi
 
Pigeon
hamstring up and over
calf stretch
roll quads
shoulder band stretch

 

Christmas Family Adoptions

REMINDERS

Please remember to sign into class on the ipad kiosk.

If you have any issues, please let your coach know ASAP.

 

HILL COUNTRY  CHRISTMAS ADOPTIONS

2 Families in need this Christmas season.

Please help us fulfill the kid’s wishes!

SIGN UP

 

CHRISTMAS SCHEDULE

Monday, December 25th – Christmas Day –  Closed

Tuesday, Dec 26th – 9:30am & 4:30pm only

Monday, New Year’s Day – 10:30am – Resolution Wod

Tuesday Workout

Skill

Handstand Hold
 
 

accumulate 3 minutes

Advanced – try free standing with a spotter


Deadlift Protocol

Warm up deadlifts to 80-85% (this means multiple sets of increasing weight)


Deadlifts

Deadlift Protocol – Week 2
Warm up deadlifts to 80-85%

Then
3 sets – resting 3-4 minutes between sets

3 half range deadlifts (floor to top of the knee)
Immediately followed by 
6 box jumps 24/20

 

Deadlift 4×2
2-2-2-2
 

Wod

AMRAP – 8 Minutes
8 pull ups
8 toe to bar
10 wall ball 20/14
 

Madmobi

Pigeon
Lat Stretch
Press ups
Hamstring up and ove

Congratulations Tami & Alice

Big Congratulations to Tami & Alice!

Tami – PR’d and made 4 State Records!

Alice – (new weight class) set a State Record and Qualified for International Power Lifting Competition in Vegas!

 

DON’T FORGET!

Christmas Adopt-A-Family

Please help us help two in-need families

SIGN UP

Monday Workout

Skill

Pistols & Progressions
 
 

Strength

Snatch – Max
7 Minutes to build to a 1 Rep Max Snatch
 

Wod

4 Rounds For Time – Run/Snatch
Run 400 meters
3 Snatches (power or squat)
4 rounds

Score weight and time

 

Madmobi

Keg Stretch
Lat Stretch
Knee on the wall
Press ups
Pigeon

Deadlift Protocol Wednesday

When you Deadlift PR makes you look THIS happy!!

Workout Wednesday

Core Strength

Jack Knife Sit-Ups
50 Jack knife Sit-Ups for Time
 

50 Heavy Russian Swings
 
 

Strength

Deadlift Protocol
Warm up Deadlifts to 80-85%
Then
3 Sets (resting 3-4 minutes between sets)
Keep weight between 85-95%
3- Half Range Deadlifts (floor to top of knee)
Immediately followed by 
6- Box Jumps 24/20
 

Deadlift 4×2
2-2-2-2
 

Wod

AMRAP – 10 Minutes
12 Squat Snatch 75/55
15 Calorie Row
 

Madmobi

Keg Stretch
Roll/Stretch Calves
Knee on the wall
Lat stretch
Hamstring up and over

21 Minute EMOM

 

CrossFit Tuesday

Skill

Handstand Hold
 
 

Handstand Push Up Techinque, Skill And Strength
5-10 minutes working skill or strength
 

Strength

Clean Lift Off + Clean Pull + Clean
3-3-3 at 70%
3-3-3 at 75%
 

Wod

21 Min EMOM
Minute 1: 7 reps Renegade Row (push up, row, row) 
Minute 2: 7-10 Hang Power Clean and Jerks 95/65
Minute 3: 10-12 Lunge steps
 

Madmobi

Pigeon Stretch
scorpion
couch/knee on the wall
lat stretch