WORKOUT OF THE DAY
December 26

Open Skill Work:
15 min open skill work. Find a weakness and attack it.

Conditioning:
3RFT:
21 Box Jumps (24/20″)
15 Deadlifts (185/135#)
9 Power Cleans (135/95#)

merry christmas!

Merry Christmas from the Hierarchy Family! Here’s to 2015 full of #GAINZ.

– Tyler, Christine, Derrick & Amelia

December 24

Strength:
Floor Press: 5-5-5-5-5

Conditioning:

“Psycho Annie”

50 DU
50 Sit-ups
15 Burpees
40 DU
40 Sit-ups
15 Burpees
30 DU
30 Sit-ups
15 Burpees
20 DU
20 Sit-ups
15 Burpees
10 DU
10 Sit-ups
15 Burpees

December 23

Strength:
High Hang Clean: 15 min to establish a 1RM

Conditioning:
7 min AMRAP:
5 Cleans (205/145)
10 Cleans (185/125)
Max Rep Cleans (135/95) in remaining time.

December 22

Strength:
Push Press: 1-1-1-1-1-1-1-1

Conditioning:
15 min AMRAP:
5 Push Press (115/75#)
5 Burpees
10 Push Press
10 Burpees
15 Push Press
15 Burpees
…. etc, increasing by 5 reps each round until time expires.

12 Days of Christmas

“12 Days of Christmas”

For time:

1 Power Clean (205/145#)
2 Front Squats (205/145#)
3 MU / Strict Chin-ups
4 HSPU 
5 2-for-1 Wallballs (20/14#)
6 T2B
7 Goblet Squats (32/24kg)
8 Medball Sit-ups
9 Ring Dips
10 KB Swings (32/24kg)
11 Burpee Box Jumps (30/24#)
12 S2OH (205/145#)

*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 Clean & Jerk, then 1 Clean & Jerk + 2 Muscle Ups, then 1 Clean & Jerk + 2 Muscle Ups + 3 Box Jumps… etc.

The workout is complete when the 12 Front Squats are completed.

December 19

Conditioning:

For time:
2 Mile Run
1,000m Row

Enjoy.

HOLIDAY SCHEDULE

Please make note of the following changes to our normal schedule during the holidays. All schedule changes are also reflected on FrontDesk.

Christmas Eve (12/24): 6:00am, 7:00am, 12:00pm, NO EVENING CLASSES

Christmas Day (12/25): CLOSED

Friday, December 26th: 5:00pm, 6:00pm, 7:00pm, NO MORNING CLASSES, NO NOON WOD

Sunday, December 28th: CLOSED

New Years Eve (12/31): 6:00am, 7:00am, 12:00pm, NO EVENING CLASSES

New Years Day (1/15): Open Gym 1:00-3:00, NO MORNING CLASSES, NO NOON WOD, NO EVENING CLASSES

December 18

Strength:
Back Squat: 1-1-1-1-1-1-1
Working up to 1RM

Conditioning:
“Cindy”
20 min AMRAP:
5 Pull-ups
10 Push-ups
15 Air Squats

December 17

Strength:
Hang Power Snatch: 15 minutes to established 1RM

Conditioning:
4RFT:
10 Hang Power Snatch (115/75#)
40 DU

1 160 161 162 163 164 190