(551) 427-5077

Monday – January 1

New Years Day Schedule (PLEASE BE EARLY)

11 AM – 12 PM – 1 PM….5:15 PM – 6:15 PM

1 Round

24 Thrusters (95/65)
24 Reverse KB Lunges (53/35)
24 Pull Ups

2 Minute Rest

2 Rounds

12 Thrusters (95/65)
12 Reverse KB Lunges (53/35)
12 Pull Ups

2 Minute Rest

3 Rounds

8 Thrusters (95/65)
8 Reverse KB Lunges (53/35)
8 Pull Ups

*25 Minute Cap

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A test of lower body stamina, as you will be attacked on both sides. Challenge yourself to maintain the same level of intensity and output, as the sets get smaller each time you’re back at it which also means more resting time via transitions. Choose a thruster weight you can get that first set of 24 done in 2 sets maximum, if not unbroken.

Sunday – December 31

Olympic Lifting: 8 – 9 AM

Open Gym: 9 – 11 AM

Olympic Lifting:

A) 20:00 to establish 1RM back squat

B) 15:00 to establish 1RM clean and jerk

Saturday – December 30

In Teams of 2 (1 working/1 resting)

30 Minute AMRAP

50 Wall Balls (20/14)

40 KB Swings (53/35)

30 Box Jumps (24/20)

20 Burpees

10 Muscle Ups (20 Pull Ups/20 Push ups scale)

Friday – December 29

10-8-6-4-2

Power Cleans (Heavy)

Handstand Push Ups

5 Minute Rest, then

10-8-6-4-2

Power Cleans (Heavy)

Toes to Bar

*No RX weight.  Recommended range is 70-80%.  

*25 Minute Cap.  Time will include the 5 minutes of rest.

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Olympic Lifting (630pm)

A) Max snatch

B) Max power clean and jerk

Thursday – December 28

Part 1:

2×5 (70-80%)

2×3 (80-90%)

2×1 (90-100%)

Front Squat

Part 2:

For Time

50 Front Rack Lunges (135/95)

From 0:00-4:00, 15 Air Squats EMOM

From 5:00-9:00, 10 Air Squats EMOM

From 10:00 – 14:00, 5 Air Squats EMOM

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Add weight to every set of front squats, with the bigger jump being between the sets where you go down in reps.  Show urgency but proper depth on your air squats, and get on that barbell right away.  One set of lunges should be the thought each round, with a goal of 6+ reps at least.

Wednesday – December 27

From 0:00 – 8:00

8 Rounds

20 Seconds Max Rep Pull Ups

10 Seconds Rest

20 Seconds Max Rep Box Jumps

10 Seconds Rest

*Record total combined reps

From 12:00 – 20:00

8 Rounds

20 Seconds Max Rep Push Ups

10 Seconds Rest

20 Seconds Max Rep Sit Ups

10 Seconds Rest

*Record total combined reps

From 24:00 – 32:00

16 Rounds

20 Seconds Max Cal Row/Bike

10 Seconds Rest

*Record total Calories

Tuesday – December 26

NORMAL SCHEDULE RESUMES AT 11 AM.

For Time:

30 Burpees (buy in)

then

2 Rounds

30 Double Unders (75 Singles)

10 Power Cleans (155/105)

30 Double Unders

10 Front Squats (155/105)

30 Double Unders

10 Shoulder to Overhead (155/105)

then, 

30 Burpees (cash out)

*20 Minute Cap

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Pace should be about 60-70% effort on the initial set of burpees, with no more than 2 sets on each set of squats and shoulder to overheads.  Cleans can be touch and go or fast singles, but this moderately heavy barbell shouldn't take more than a minute per movement, per round.

Saturday – December 23

12 Days of Christmas at Bison!!!

PLEASE ARRIVE 15 MINUTES EARLY TO WARM UP ON YOUR OWN

*Workout is performed like the song….In bold italics are the total reps of that movement for the WOD if you complete it.

1 – Wall Walk – 12

2 – Bar Muscle Ups (Chest to Bar Pull Ups Scale) – 22

3 – Toes to Bar – 30

4 – Push Press (95/65) – 36

5 – Deadlifts (95/65) – 40

6 – Thrusters (95/65) – 42

7 – Hang Power Cleans (95/65) – 42

8 – Wall Balls (20/14) – 40

9 – Med Ball Cleans (20/14) – 36

10 – Burpees Over Bar – 30

11 – Front Rack Lunges – each leg (95/65) – 22 Each Leg

12 – Sumo Deadlift High Pull (95/65) – 12

*30 Minute Cap (Strict)

Friday – December 22

December 14, 2015

17 Minute AMRAP

3 Handstand Push Ups OR 9 Push Ups

6 Toes to Bar

9 Sumo Deadlift High Pull (95/65)

12 Lateral Bar Hops