Tuesday – 121217

Vic during last week’s Death by pull-up

This Friday is our annual “Oh Swolley Night” Christmas party.  And yes, I will be there and you can ask me all the questions you want about how school is going and when I’ll be back!  We will start setting up following the 6 p.m. class.  This year, we will fill your bellies with Sloppy Joes and baked beans.  However, I ask everyone to please bring a dish to share with the masses (hot chocolate anyone?).  This event is BYOB.  It looks like it will be chilly (YESSSS) so we will bring the fire pit out and have the usual other activities.  If you have corn hole or any similar games you want to bring, please feel free to do so!  Please post in the Facebook event what you plan on bringing or let Lauren know.  Thanks and I look forward to hanging out with you guys, it’s been a little while!

Injury Prevention
Accumulate:
3 min L-sit or L-hang
3 min per side suitcase hold-
5×5 weighted RDLs

Workout of the Day
1 min max of:
Cals on AB
Cals on AB (legs only)
Cals on AB (arms only)

*Rest as needed
*Scored separately

Post your scores to the Whiteboard.

Monday – 121117

Christi from 8:30 going hard with her youngest looking on!

Olympic
Push press + push jerk + split jerk

Workout of the Day
12 min ladder
Toes to bar
Wall balls (20/14)

*TTB by 2’s WBs by 5’s
*(2:5,4:10,6:15,8:20….)

Post your scores to the Whiteboard.

Friday – 120817

Coach Chey blasting through the Assault Bike.

Strength
Back Squat
Find your 8 rep max.
You should definitely be getting more than you did 111317!

Workout of the Day
3 min AMRAP thrusters (115/83)
1 min rest
3 min AMRAP goblet squats (53/35)
1 min rest
3 min AMRAP wall balls (20/14)
*score separately

Post your scores to the Whiteboard.

Thursday – 120717

The incomparable. . .Teri W!

Workout of the Day
In teams of 2, for time:

100 cals AB (90/MF, 80/FF)
Then
100 deadlifts (185/133)
100 toes to bar
150 kb swings (53/35)
150 pushups

*split however, in any order, and any rep scheme
*just get it all done
*40 min cap

Post your scores to the Whiteboard.