(551) 427-5077

Monday – December 31

TODAY’S SCHEDULE: 5-6-7 ….9:30…11-12-1. No night classes.

EMOM 10

7 KB Swings

7 Pull Ups OR 5 Chest to Bar Pull Ups OR 3 Bar Muscle Ups

*Each set must be done in under 50 seconds. If not, take the next minute off.

5 Minute Rest

EMOM 10

3 Hang Squat Cleans

*Start at 50+% of 1 RM Clean, build from there.

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A healthy mix of gymnastics, stamina, and strength to round out 2018! Make sure you pick movements in part 1 that challenge you, but not break you. Have a similar mindset at the barbell. Heavy does not mean max !

Saturday – December 29

In Teams of 2 ( 1 working / 1 resting)

8 Minutes

150 Double Unders

60 Wall Balls

Max Burpees

2 Minutes Rest

8 Minutes

150 Double Unders

50 Hang Power Snatch (95/65)

Max Toes to Bar

2 Minutes Rest

8 Minutes

150 Double Unders

50/42 Cal Row

Max Muscle Ups (Scale = Pull Ups)

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Getting to the third movement is the goal. You won’t get a ton of time or volume there, but you won’t need it as every rep will be tougher than usual with the amount you are doing before.

Friday – December 30

3 Rounds

6 Strict Press (115/75)

9 KB Swings (53/35)

18 Weighted Step Ups (53/35) – choose height

right in to

3 Rounds

6 Push Press (135/85)

9 KB Swings

18 Weighted Set Ups

right in to

3 Rounds

6 Push Jerks (155/95)

9 KB Swings

18 Weighted Step Ups

*27 Minute Cap

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The goal here is unbroken everything. So make sure you start the strict press barbell on a weight you know you can do without breaking. Use these fatigued push jerks to really see and understand the advantage of getting UNDER a bar. Stay tough on this one, it will get downright nasty at the end.

Thursday – December 27

Part 1:

4 Sets

250/200 M Row

Rest 3 Minutes

Part 2:

30 DB Snatch

90 Double Unders

20 DB Snatch

60 Double Unders

10 DB Snatch

30 Double Unders

*10 Minute Cap

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After a couple long, high volume workouts we revert back to a short, sprint-type approach. Both parts should be a controlled sprint, meaning go as fast as you can from the beginning to the point where your quality of movement does not change.

Wednesday – December 26

*PLEASE ARRIVE 10-15 MINUTES EARLY TO WARM UP ON YOUR OWN

TODAY’S SCHEDULE:

10 AM (class is full) , 11 AM (class is full), 12 PM, 1 PM and ALL NIGHT CLASSES

12 Days of Christmas

1: Wall Walk

2: KB Lunges (each leg)

3: Sumo Deadlift High Pull

4: Push Press

5: Hang Power Cleans

6: Deadlifts

7: Burpees over Bar

8: Wall Balls (20/14)

9: KB Swings

10: DB Hang Clean and Jerk (each arm)

11: Toes to Bar

12: Muscle Ups (Scale = Chest to Bar Pull Ups + Push Ups)

*STRICT 30 Minute Cap

*Athletes pick their own barbell weight

*Workout is performed like the song.

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A fun Christmas tradition at Bison with 12 movements in one workout that blends together strength, stamina, endurance….you name it. Have fun with this one rather than trying to blow yourself out. It will be a quality workout no matter what, don’t be too aggressive with your pace or weight selections.

Monday – December 24

Christmas Eve SCHEDULE:

9:30 AM – 11 AM – 12 PM – 1 PM

No sign ups required. 9:30 and 11 will likely be very crowded.

“Barbara”

5 Rounds

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

2 Minute Rest

*35 Minute Cap

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One of the original Crossfit benchmark workouts that will force you to fight through the pain of big sets at one movement. The 2 Minutes of rest should allow you to keep the intensity up, especially at the sit ups and air squats!

Saturday – December 22

In Teams of 2 (1 working / 1 resting)

100 Thrusters (45/35)

50 Hang DB Snatch

30 Burpees over Bar

75 Thrusters (95/65)

50 Hang DB Snatch

30 Burpees over Bar

50 Thrusters (115/75)

50 Hang DB Snatch

30 Burpees over Bar

25 Thrusters (135/85)

50 Hang DB Snatch

30 Burpees over Bar

*Every 4 Minutes, rest one minute (@4:00, 8:00, 12:00, 16:00, 20:00, 24:00, 28:00)

*32 minute Cap

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A sound strategy on those thrusters will be crucial to you getting through the heavy ones at the end. Don’t burn out early just because you can.

Friday – December 21

“February 21, 2018”

AMRAP 20

3 Muscle Ups (Scale = 6 pull ups + 6 push ups)

20 KB Swings

6 Chest to Bar Pull Ups

20 Burpees

9 Toes to Bar

20/16 Cal Row

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Smooth and consistent is your approach today after a few days of aggressive workouts. Focus on quality movement to ensure you can sustain the pace for all 20 minutes.