Events for December 2022

Saturday, 3/12 – Class
March 11, 2016
Monday, 3/14
March 13, 2016

DON’T FORGET ABOUT DAYLIGHT SAVINGS TODAY (SUNDAY)!

ALSO, REMINDER:
Weekend programming for this weekend, as well as the next two weekends,
will be split between H St and 14th St.
On Sundays, class at 14th Street will feature a workout similar to that week’s Open workout;
while class at H Street will feature a strength movement that is dissimilar in nature to that week’s Open workout.
Both workouts are posted below (14th St first, then H St)


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14 St. Class (Open focused gym)

Warm-Up
3 Rounds of
6 Wrist Circles/dir
6 Arm Circles/dir
6 Squats
6 PVC Dislocates
6 PVC OHS

Met-Con
Prep:
2 x 2 Pause Ext + 2 Hang High Pull + 2 Hang Power Snatch
2 x 2 Hang High Pull + 2 Power Snatch

Work:
4 Rounds through of
AMRAP in 3 Minutes + 3 Minutes Rest
10 Power Snatches (M:75/55, W: 53/35)
5 Pull-ups (scale to Jumping Pull-ups /OR/ Ring Rows)

Cool Down
1 Min OH Band Stretch/ side
1 Min Single Leg Flexion/side
1 Min Band Trap Stretch/side
1 Min Standing Calf Stretch/side


H St Class (Non-Open workout gym)

Warm-Up
3 Rounds of
10 Squats
15 Band Good mornings
10 Supine Scorpion
15 Superman

then,

1 Minute Squat Hold; then,
1 Minute Single Leg Flexion with ER/ side; then,
1 Minute Squat Hold

Strength – Pause Back Squat (25 min)
Prep:
1 x 10 w/ bar;
3 x 3 working up in weight

Work:
5-5-3-3-3

Accessory
3 Rounds, NFT, of
20 Windshield Wipers
10 Single Leg Split Squats/side

Cool Down
Spinal Twist Series (1 Min each)
Left over Right to Right
Left over Right to Left
Right over Left to Left
Right over Left to Right

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