Thursday, Dec 22nd

Posted December 21, 2016 by Dan Broughton & filed under Workout of the Day.

Remember that we will be closed on the 24th and 25th BUT, the gym will be open from 9-11 for a 12 days of Christmas WOD with Lloyd and Sara if you want to come out.

Also, Monday will be limited to 9:30am and 3:30pm Only

Today:

Strength

Bench Press 10RM

2 sets of 10 @ 90%

METCON

:30 on :20 off for 5 rounds

Plank hold

Toes to bar

Air Squats

Wednesday, December 4th

Strict Press – 3×5 at 85-90% of 5RM Push Press – 2×5 at 110-120% of 5RM

For today’s JT we should not expect any PRs after the shoulder volume we just did in the strength. Instead, lets cut our sets a little smaller and take more frequent breaks to prevent that lactic buildup.