Weekly programming 12/21/15

Merry Christmas, hopefully we'll see many of you tonight at Hofbräuhaus Newport for The Tracks Christmas Party.  Many of us are showing up at 4:30 to start watching the Bengals game, but the fun really starts at 5pm.
Classes are normal times Monday - Wednesday and Saturday-Sunday.  WE ARE CLOSED on Thursday December 24th and Friday December 25th.
With the gym being closed Thursday & Friday, you will have the opportunity to get one of you 4 workouts for the challenge in from home. This will count as both, a workout & 100 rep Challenge. Here is your at home workout10 Rounds10 Walking Lunges / Leg10 Straight Leg Situps and 10 Burpees

Monday

Warm-up:60 sec Banded Hamstring:60 sec Banded Ankle3 Rounds2 Turkish Getups10 Y Presses
Weightlifting
Alpha & Charlie

  • Snatch Balance
  •     70/2 ; 70+/2 ; 70+/2+3
  • Snatch + Hang Snatch
  •     80-85/1*5
    StrengthBravo
  • Bench Press
  •     6-4-2-6-4-2
  • Single Arm KB Row
  •     6 X 8
    WOD    4 Rounds for time : 12 min cap    30 Calorie Row    20 Bar Over Burpees    10 Cleans* 135/95    *Charlie @ 165/115
    Cool Down3 Way ShoulderCrossover Symmetry - Iron Scap
    TuesdayWarm-up 3 Rounds:30 sec Banded Frog10 Good Mornings:30 sec Banded Hip Flexor / leg10 Bulgarian Split Squats / leg10 Hollow Rocks
    Strength    Back Squat    10-10-10-10-10
    WOD    AMRAP 12 min    9 Handstand Pushups    15 Toes to Bar     21 Sumo Deadlift High Pulls 70/55    45 Double Unders
    Cool Down    2 Rounds    1:00 Pigeon / leg    1:00 Lizard / leg    1:00 Couch / leg    1:00 Partner Assisted Seated Pike StretchWednesdayWarm-UpCrossover Symmetry - ActivationCalisthenics    Knee Hugs    Quad Pulls    Frankenstein    Walking Lunges    High Knees    Butt Kicks    Carioca    High Knees    Butt Kicks    Carioca


    12 Days of Christmas1 Clean Alpha: (185/135) Bravo: (145/85) Charlie: (225/155)2 Muscle Ups3 Heavy Wall Balls A&C: 30/20/144 HSPU / Ring Dips5 Deadlifts A: (185/125) B: (145/85) C: (225/155)6 Box Jump Overs 30/24/207 Toes to Bar8 Double Unders9 Wall Balls  20/14/10/810 Burpees11 Chest to Bars / Pullups12 Overhead Squats / Thrusters A: (115/85) B: (95/55) C: (135/85)
    Bar Setups:AlphaM  (35)(35)----------(35)(35)F   (25)(25)----------(25)(25)
    BravoM   (25)(25)----------(25)(25)F   (15)(10)----------(10)(15)CharlieM (45)(45)----------(45)(45)F  (35)(25)----------(25)(35)
    Cool Down1000m Row w/out Straps5:00 w/ LAX Ball & Foam Roller
    Thursday Christmas Eve - CLOSED NO CLASSESFridayCLOSED - NO CLASSES
    MERRY CHRISTMASSaturdayCOACHES CHOICE9:30am & 11am ClassSundayOpen Gym9:30am-12noon
    Come work on a weakness, make-up a WOD from the past week or just get in a great mobility session!

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