Monday, December 29th

Box Brief: Beginning Monday, January 5th , NEW CLASSES! Monday, Wednesday and Friday and 12pm.

Performance is in red, Competition is in blue, Accessory Work is in Orange, Optional Conditioning is in pink

Strength: A) Every 3 minutes, for 15 minutes (5 sets): Back squat x4 reps 

B) Every 2 minutes, for 6 minutes (3 sets): Push press ×5 reps at 90% of last week’s 5RM

WOD: 20 Minute AMRAP
-Run 400 Meters
-20 Wall Balls

Strength: A)Every minute, on the minute, for 12 minutes:
Minute 1 – 4-8 Muscle-Ups  (transitions, slow negatives)
Minute 2 – 20 Double-Unders + 10 Overhead Squats (no heavier than 135/95)
Minute 3 – 20 Double-Unders + 10 Toes to Bar
Minute 4 – 6-8 Roll to Candlestick (single leg)

B) Every 2 minuets, for 8 minutes (4 sets): 
Ground to Overhead x 8 reps (Choose a weight that you can perform touch-and-go. No heavier than 135/95)
*Sets 1&3 – Snatch Technique
*Sets 2&4 – Power Clean & Press Technique
Barbell cycling is all about establishing rhythm and strategies that work best for you based on your unique attributes as an athlete. You need to practice and experiment with different techniques. Note times for each set, the goal being to establish the most efficient technique – not just the fastest.

WOD: 20 Minute AMRAP
-Run 400 Meters
-20 Unbroken Wall Balls  20/14 (30/20) 
*If the ball hits the ground between the first and 20th wall ball shot, you must begin the set over again. If you know that you cannot complete 20 unbroken with the 30/20 lb ball, either alter the reps down (15 or 12 unbroken) or use a 20/14 lb ball.

Three sets of:
Weighted GHD Hip Extension x 8 reps
Rest as needed
Trap-3 Raises x 10 reps each arm 
Rest as needed

Three sets of:
10 minutes of Rowing or AirDyne @ 75-80%
6 Minutes of Stretching Hip Flexors and Quads (3 minutes each side)

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531