Events for December 2022

‘Twas The Night Before 16.5
March 25, 2016
Sunday, 3/27 – Class
March 26, 2016

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


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H St. Class (Open focused gym)

Warm-Up
3 Rounds of
10 Squats
5 PVC Dislocates
10 Spider Lunges
5 Plank to Squat

then,

1 Min Band Super Front Rack Stretch/side

Met-Con Prep
1 x 10 Front Squat + 10 Strict Press (bar only)
1 x 5 Front Squat + 5 Push Press (light)
1 x 5 Thrusters (light)
1 x 5 Thrusters (at or near working weight)

Met-Con
6 Rounds, each 2 minutes ON + 2 Minutes OFF, of:

10 Thrusters (M: 95/65, W:63/45)
10 Bastards

– Pick up where previous round left off
– Score by total rounds and reps


14th St Class (Non-Open workout gym)

Warm-Up
4 Rounds of
5 Hanging Scap Retractions
10 Band Pull Aparts
5 Squat to Bootstrappers
10 OH Band Pull Aparts

Strength – Weighted Strict Chins (25 Min)
Prep:
2 x 3 unweighted strict chin-ups

Work:
3-3-3-2-2-2

Scaling options:
Negatives = 5 x 2, then 5 x 1 (rest 2 minutes between sets)
OR
Ring Rows = 8 x 5 Ring Rows w/ 2 count pause at the top

Met Con (10 min cap)
Run 400 M
40 Alt DB Plank Rows (Renegade Row without Push-ups, 20/side)
Run 400 M

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