Holiday Schedule:

Monday December 23rd: NO 7:30pm classes, NO Drive at Fed
Tuesday December 24th: 10am at Harbor East Only
9am and 10am at Federal Hill Only
Wednesday December 25th: CLOSED
Thursday December 26th: Both locations will have 12pm, 4:30pm, 5:30pm, 6:30pm, and 7:30pm
Friday December 27th: Normal schedule

Tuesday December 31st: 4:30pm will be the LAST class of the day
Wednesday January 1st: 10am at Harbor East Only
9am and 10am at Federal Hill Only


Partner Workout


100 Box Jump Overs
 ______ C2 Bike (partner holds Double KB Front rack) 
100 Toes to Bar
 ______C2 Row (partner holds high plank)

Fitness: 4,000 Bike 2,000 Row 
Performance: 4,500 Bike 2,500 Row 
Open: 4,500 Bike 2,500 Row 

Athletes: Grab a friend and get ready to work! This should take 25-30 minutes to complete.


DRIVE


Every 5 minutes for 25 minutes 
500/400 M Row 
30 Walking Lunges (hold two DBs at your side)
:30 Side Plank 
:30 Side Plank 

**You should have 1:00 to :30 rest each round


White Elephant (7pm) and Holiday Party (8pm) TONIGHT!

Holiday Schedule:
Monday December 23rd: NO 7:30pm classes, NO Drive at Fed
Tuesday December 24th: 10am at Harbor East Only
9am and 10am at Federal Hill Only
Wednesday December 25th: CLOSED
Thursday December 26th: Both locations will have 12pm, 4:30pm, 5:30pm, 6:30pm, and 7:30pm
Friday December 27th: Normal schedule

Tuesday December 31st: 4:30pm will be the LAST class of the day
Wednesday January 1st: 10am at Harbor East Only
9am and 10am at Federal Hill Only


Workout


10,9,8,7,6,5,4,3,2,1
Snatch

*Between each set of snatch complete (not after)
6 Burpees over the bar
 1 Rope Climb

Fitness: Power Snatch 95/65 (1 rope climb)
Performance: Squat Snatch 115/75 (1 rope climb)
Open: Squat Snatch 135/95 (1 rope climb)

**If you are going to power snatch do 8 burpees over the bar because the movement is so much faster.**

28 min cap

Athletes: Something a little different today.  Come in ready to be challenged. We have hit the legs hard this week so feel free to modify to a power snatch instead of a squat snatch.


Week 5 of the IA Winter Challenge! Don’t forget your extra skill work today.

White Elephant and Holiday Party Tomorrow!


Strength


Front Squat
5/5/4/4/3/3
*build up to a heavy set of 3*


Metcon


10 Double DB Push Press (1 on shoulder and 1 arm pressing, 5 per side) 
10 Double DB Front Squat
25 Doubles 

10 min AMRAP 

Athletes: Build up in load on the front squats.  The workout is with DBs, be ready to move fast you should be hitting complete rounds in under 2 minutes. 


Week 5 of the IA Winter Challenge! Keep earning those check marks for yourself and for the kids of The Next One Up Foundation. Re-tests are coming!

White Elephant and Holiday Party is Friday!!


Workout


120cal Row
E2MOM 10 pull-ups

Rest 2 minutes

120 Kettlebell Swings
EMOM 12 air squats

Fitness: Seated Barbell pull-ups (35/26)
Performance: Pull-ups (35/53)
Open: Chest to bar (53/70)


Week 5 of the IA Winter Challenge! Earn those check marks for yourself and for the kids of The Next One Up Foundation.

White Elephant and Holiday Party this Friday!


Skill


Pull ups- 50 Pull ups for time 
BW (Cindy)- 7 Rounds of Cindy 
Toes to Bar – 50 Toes to Bar 
Doubles – Max Doubles in 5 minutes (5 minutes to practice)  
HSPU – 30 For Time (make them difficult for you- deficit or strict)    
Muscle ups- 30 For Time    
Snatch- Warm up to a heavier weight than your Isabel load complete a 5 minute EMOM 

10min Cap


Metcon


40-30-20-10
Wall Ball
* ____Burpee Box Jumps After Each Set
 
Fitness: 8 (14/10) 
Performance: 9 (20/14)
Open: 10 (20/14)

Athletes: Today we test our weakness work by doing the movement.  See where your flaw and faults are so you can continue to work on them during the cycle.  The workout is all about pacing and controlling your heart rate.  Break up the wall balls early and keep moving on the burpee box jumps.


Week 5 of the Industry Athletics Winter Challenge! Keep earning those check marks, re-tests are coming.

White Elephant and Holiday Party is Friday! Check the blog for details


Strength


2 Cleans + 1 Jerk (Split or Power)

Build up to 80% of your 1 RM Clean and Jerk (5-7 minutes) 

Then EMOM for 8 minutes (go heavier than last week) 
 
**The cleans do not have to be unbroken.  They should be power or squat whatever you are working on. 


Metcon


21-18-15-12-9-6-3 

Hang Power Clean
Push Press
Sit up

Fitness: (75/55)  
Performance: 95/65 
Open: 115/75

12 min Cap

Athletes: The strength is building off last week.  Add weight if you did the complex last week.  For the workout the weight should be low, this is programmed as a sprint. 


DRIVE


2K Row

Rest 5 minutes
(as a group then start AMRAP) 

10 min AMRAP 

10 DB Box Step ups
10 DB Push Press
10 Burpees 


White Elephant and Holiday Party is Friday December 20th! Details on the blog.

Holiday schedule is on the blog.

Harbor East: Capacity Class TOMORROW at 9am and open gym is until 11am. NO 1-3pm open gym tomorrow.


Strength


Find a heavy 3 Rep Hang Snatch 


Metcon

10 Shuttle Runs
20 Push ups 
40 DB Hang Snatch 

16 min AMRAP 


DRIVE


1 minute at each station 
Bike Erg 
Farmers Carry (KBs) 
High Plank 
Ring Row 
Step up (Goblet hold single KB) 
Rest 

4 Rounds 


White Elephant and Holiday Party is Friday December 20th! Details on the blog.

Holiday schedule is on the blog.

Harbor East: Harbor East: This Sunday there will be Capacity Class at 9am and open gym until 11am. NO 1-3pm open gym this Sunday.


Workout


AMRAP 5: 
Buy-In: _____ Meter Row 
7 Squat Cleans 
25 Double Unders

Rest 5 Minutes

AMRAP 5: 
Buy-In: ______ Meter Row 
5 Squat Cleans 
25 Double Unders

Rest 5 Minutes

AMRAP 5: 
Buy-In: _____ Meter Row 
3 Squat Cleans 
25 Double Unders

Fitness: (400M) (50 Single Unders) 75/55 (95/65) (115/75) 
Performance: (500M) 95/65 (115/75) (135/95) 
Open: (500M) 95/65 (135/95) (155/105) 


White Elephant and Holiday Party is Friday December 20th! Details on the blog.

Holiday schedule is on the blog.

Harbor East: This Sunday there will be Capacity Class at 9am and open gym until 11am. NO 1-3pm open gym this Sunday.


Strength

Split Jerk
1/1/1/1/1/1 

Work up to 90% of your 1 RM and hit that 6 times.


Metcon


50 KB Swings 
40 Sit ups
30 Push Jerks 

Rest 2 minutes 

40 KB Swings 
30 Sit ups
20 Push Jerks

Fitness: 95/65 (35/26) 
Performance: 135/95 (53/35)
Open: 155/105 (70/53)

Athletes: Today we put a little more focus on the split jerk as getting a heavy weight overhead is always a struggle.  For the workout pick a weight that you can hit 8-10 reps with on the set of 30. 


EXTRA Weakness Work (not a part of class) 

Pull ups – 30 Negatives  
BW (Cindy) – 6 pull ups + 12 push ups x 5
Toes to Bar – 10 kips above 90 (perfect form) 
Doubles – Accumulate as many as possible in 6 minutes 
HSPU – 1 Negative directly into 10 seated DB presses x 7   
Muscle ups – 30 Turn overs on low rings    
Snatch – 30 Slow Snatch Grip Deadlifts at 110 % of Isabel Weight 


White Elephant and Holiday Party is Friday December 20th! Details on the blog.

Holiday schedule is on the blog.

Harbor East: This Sunday there will be Capacity Class at 9am and open gym until 11am. NO 1-3pm open gym this Sunday.


6 minutes on 1 minute off for 4 Rounds  
____ M on C2 Bike
20 Burpees
25 Box Jumps
Max Dball over the shoulder 

Fitness: 500 M 
Performance: 600 M 
Open: 700 M 

Athletes: You should have 1-2 minutes on the dball.  The bike should not be longer than 90 seconds.  Keep your pacing consistent on these rounds and fight for the same number of Dball over the shoulder.