Saturday

A) Group stretch / warm-up

B) Zeus
3 rounds total
30 Wall Balls (20/14)
30 SDHP (75/55)
30 Box Jumps (24/20)
30 Push Press (75/55)
30 Cals Row
30 Push Ups
10 Bodyweight Back Squats (taken from the ground)

* Scale reps if needed
* Use rack for back squats if needed
* Option to partner up with one partner working at a time and split reps as needed

U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.

U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.

Saturday

A) Group stretch / warm-up

B) Team McGhee - Teams of 2
AMRAP - 30 minutes
5 Deadlifts (275/185)
13 Push Ups
9 Box Jumps (24/20)

* Partners alternate rounds
* One partner working at a time
* Scale deadlift weight as needed

McGhee.jpg

U.S. Army Cpl. Ryan C. McGhee, 21, was killed in action on May 13, 2009, by small-arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Georgia. This was his fourth deployment, and his first to Iraq. 

He is survived by his father, Steven of Myrtle Beach, South Carolina; his mother, Sherrie Battle McGhee; fiancee, Ashleigh Mitchell; and his brother, Zachary. 

Thursday

All classes are OPEN GYM

Options for Open Gym:
- make up a workout that you missed
- skill work (pull ups, gymnastics, toes to bar, double unders, rope climbs, etc)
- strength (work on any lifts)
- choose your own workout

Remember, there's always a coach(es) during Open Gym who may be working out but are also there to help with cues, ideas, suggestions and coaching! Open Gym's a good time to work on your weaknesses.

Wednesday

FRIDAY - DECEMBER 22: NO 6A CLASS; ALL OTHER CLASSES ARE NORMAL SATURDAY - DECEMBER 23: REGULAR CLASSES MONDAY - DECEMBER 25 - CLOSED - MERRY CHRISTMAS! TUESDAY - DECEMBER 26 - ONE CLASS AT 10A SATURDAY - DECEMBER 30 - REGULAR CLASSES MONDAY - JANUARY 1 - ONE CLASS AT 10A

FRIDAY - DECEMBER 22: NO 6A CLASS; ALL OTHER CLASSES ARE NORMAL
SATURDAY - DECEMBER 23: REGULAR CLASSES
MONDAY - DECEMBER 25 - CLOSED - MERRY CHRISTMAS!
TUESDAY - DECEMBER 26 - ONE CLASS AT 10A
SATURDAY - DECEMBER 30 - REGULAR CLASSES
MONDAY - JANUARY 1 - ONE CLASS AT 10A

A) E2MO2M - 10 minutes
Full Clean
Hang Clean (below knee)
* work between 75-85% of 1RM Clean
* try to add 5-10# from last week's weight

B) E2MO2M - 6 minutes
Clean Pull x3
* work between 100-105% of 1RM Clean

C) AMRAP - 12 minutes
5 HSPU
15 Sit Ups
45 Double Unders (2:1 Singles)