Monday, December 29th, 2014

Hey Folks!

Only a few more days left in 2014 – Sounds like you guys had an awesome time with James, Eric and Lisa this weekend, We’re lucky to have great people coaching at our gym!

Let’s use the next few days to get a head start on crushing into the new year.  We’re still going to be biasing the programming towards strength and power for the next month or so before tapering off into pure metcon and general physical preparedness for the Open (though it sounds like new rules might make this a bit of a lift goal for most of us?  We’ll keep our ear to the ground on this one!)  Either way, we want to get strong, but we want to get strong for a reason!  Gotta be skilled, flexible, fast and balanced/coordinated with that strength to get the most out of it!

The last few days of solid bulking are upon us.  I managed to pack on 20 pounds this season, though pull ups, ring dips and handstand push ups are encouraging me to shed some of the unnecessary weight and (hopefully!) retain all the strength and size I’ve gained.  Soon, shredding season will be upon us.  Let’s enjoy our nog while we plan out our next month or so.  Planning, preparing and cooking are going to be on the top of the list for the next few months.

Enough talk!  Here’s the WOD!  See you at the gym/clinic tomorrow!


Snatch Warm up
10 Dislocates + 10 weighted dislocates
10 Overhead squats
1-2 Minute Squat therapy
10 Tuck Jumps


Health – Back Squat & Kettlebell Swings
Back Squat 2×5
*Try to add more weight to last weeks lifts

Russian Kettlebell Swings 2×15
* to eye level (not overhead) with as heavy as you can perfectly perform all 15 reps

Pull ups
1 Strict Pull up Every Minute for 10 Minutes – Use the Longevity Front Squat clock and keep an eye for the in-between minutes 🙂


Every 2 Minutes for 10 Minutes perform:
2 High Hang Snatches @~65-75%

* You shouldn’t be erring from good form or missing any lifts (1 or 2 brain fart misses is acceptable – but remember, we want to practice success, NOT failure)

Front Squat EMOM
Every 2 Minutes for 10 Minutes:
5 Front Squat @~65%


Skillful AMRAP (HSwalk, RopeClimb, BJ)
10 ft. Handstand walk
3 Rope Climbs
15 Box Jumps

Scale to:
10 Ring Rows (strict, as close to laying flat on the ground as possible, rings to armpits)
15 Box Jumps


Squat GPP cool down
Foam Roll – Calves, Quads, Adductors, T-Spine
Stretch – Pecs, calves, Quads