2020-12-14

Cortney put together this cool Healthy Holiday Hacks newsletter with a lot of great content including recipes, snacks and workouts to keep you on track over the holiday season. Make sure to check it out

Don’t Forget to RSVP for the Christmas Party! It is this Saturday, Dec 19th at the gym. 6PM We will have Hog Wild BBQ- Cost is $20/person. Please BYOB to drink or share! ALSO… You must have a COVID test on Thur to come to the party! Thanks! Hope to see you there!

Monday

Back squat

2-3 warm up sets

1 set of 20 5-10 lbs heavier than last week

4 rds

7 thrusters

14 calories

21 wall all

60 du

Tuesday

Snatch

Emom x 6 min

Power snatch + hang power snatch + OHS

Rest 1 min

5 min to heavy squat snatch

Every 2.5 min x 7 rds

in 90 sec

8 push press

10 toes to bar

*max effort burpees

Wednesday

Alternating movements

Power clean 5 x 2 working to heavy

Ring dips 5×10 weighted as able

14 min amrap

10 R-arm devil press

12 pull-ups

10 L-arm devil press

12 box jump

Thursday

Press or deadlift

5 x 3 working to a heavy

5 x 8 strict pull ups weighted as able

35 cals

20 g2oh

20 cal

10 g2oh

Friday

Alternating movements

5 x 3 FS

5 x 8 hspu

Using kipping, strict, deficit or weight to make difficult 8

12 min amrap

20 KB Deadlifts

10 Burpees over kb

20 Goblet squat

50 ft lunge w/ kb