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Workouts for Thursday, December 7th - Friday, December 8th - Saturday, December 9th

Workouts for Thursday, December 7th - Friday, December 8th - Saturday, December 9th

“How you do anything, is how you do everything” 

Live with a fire that is impossible to extinguish.  - Coach Greg 


* Holiday Party December 9th at 8:30PM at Tacoria

*Barbell Class on Sunday, December 10th at 10:30am - Reserve your spot in ZenPlanner*


Thursday, December 7th

Strength: Strict Press

1x5 @ 60% 1RM

1x3 @ 70% 1RM

1x1 @ 80%1RM

1x5 @ 70%1RM

1x3 @ 80%1RM

1x Max Reps @ 90%


Conditioning:

3 Rounds for Time

10 Toes to Bar

15 KB Swings (53/35)

20 Goblet Squats (53/35)


*Scaled X = Knee Raises, (35/26)

*Beginner = Knee Raises (26/18)


Friday, December 8th  

Conditioning:

“McGhee”

30 Min AMRAP

5 Dead Lifts (275/185)

13 Push-Ups

9 Box Jumps (24/20)


*Scaled X = 185/105

*Beginner = 95/65 


Saturday, December 9th 

Conditioning:

In Teams of 2 (1 Working/1 Resting)

AMRAP x 10

12 Thrusters (95/65)

 9 Cal Row

 6 Back Rack Lunges (95/65)

Rest 5 Minutes

AMRAP x10

12 Hang Power Cleans (95/65)

9 Burpees Over Bar

6 Front Squats (95/65)


*Scaled X= 75/55

*Beginner= 45/35

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