Warm up
3 Rounds
10 cal Assault Bike
10 Pushups
10 Arch Ups


Workout
10 - 1
Bench Press @ 55%
between each round 
30 sec GHD Sorenson hold


Oly
Hang Clean (below knee) - 75% x 2, 80% x 2 x 3 sets
Power Snatch + Snatch Balance (% of PS) - 75% x (2+2), 80% x (2+2) x 3 sets
Front Squat - 68% x 3, 73% x 3, 78% x 2 x 3 sets

​4 sets: 
Dead Bugs x 10+/side
Pullups x max


Stretch
2 min Doorway Pec Stretch / each
2 min Sit and Reach
2 min Banded Tricep Stretch / each

Quick reminder, this Saturday is the Christmas party hosted by Todd McKeever and Kelli Maxwell. The event is a potluck and BYOB; the gift exchange, for those participating, is puzzles. Todd will be breaking in a new dart board. The address is 2421 Glengarry Ln.

Warm up
2 Rounds
5 Deadlift
3 Clean High Pull
3 Dumbbell Hang Power Clean
5 Front Squat


Workout
Max Clean
Find your 1 rep max.  At least 7 of today’s reps with in 90% of today’s max
compare to 6/4/24


Oly
Push Press + Pause Power Jerk + Jerk (% of PP) - 80% x (2+1+1), 83% x (2+1+1) x 3 sets
Snatch Pull (5 sec eccentric last rep) - 90% x 3, 95% x 3, 100% x 3 x 3 sets

4 sets: 
Press in Clean x 8-12
Tall Muscle Snatch x 10
Box Steps x 10 (below knee)
Weighted plank - 4 x 20-30 sec


Stretch
2 min Banded Trap Stretch / each
2 min Foam Roll Low Back
2 min barbell forearm mash / each

12/1
42 - 30 - 18
Russian Twist @ 1/3 Snatch
Ski Jumper over KB


12/2
Max Clean
compare to 6/4/24


12/3
10 - 1
Bench Press @ 55%
between each round 
30 sec GHD Sorenson hold


12/4
Test
19.3
compare to 9/13/19


12/5
MMA Style
1 min Skierg
1 min Box Jumps @ 50% max
1 min GHD Sit-up
1 min Atlas Stone Clean
1 min Land Mines Twist @ 1/3 Snatch
1 min Rest


12/6
20 Min
 5 Deadlift @ 75%
10 DB Renegade Row
20 Flutter kicks


12/7
Every minute
Row 7 / 5 cals 
in the remaining time do Ring Dips
until you reach 100 / 75 reps

Here are the workouts to be done any time from Dec 1st - Dec 31st. They can be repeated, but all scores are final at close of business on New Year's Eve.

Workout I
5 minutes max calorie row
1 minute rest
5 minutes max clean and jerk (weight x reps) you pick the weight
1 minute rest
5 minutes max meters on the rower
Score is the total of all three exercises

Workout II
12 minutes
12 sumo deadlift high pulls 95/65# (scaled 75/55#)
12 box jumps 24/20" (scaled step)
Score is max reps

Workout III
20 minutes max reps
24 weighted box steps 24/20"
24 overhead weighted walking lunge (knee must touch the ground)
24 dumbbell deadlift (held by handle, one head touches ground)
24 goblet squat
24 alternating dumbbell snatch
24 burpee over dumbbell
50/35# (scaled 35/25#)
Score is max reps

Workout IV
Every Minute perform 4x25 ft shuttle run
in the remaining time:
accumulate calories on the bike
until you hit 100 calories
Score is total time

Workout V
21 - 15 - 9
wall balls 20/14#, 10/9' (scaled 14/10#)
pull ups (scaled jumping)
thrusters 95/65# (scaled 75/55#)
toes to bar (scaled abmat butterfly sit-ups)
Score is total time

Workout VI
Hang from the bar with both hands (no release to shake out)
1 minute rest
Farmer hold in each hand 70/50# (scaled 50/35#)
Score is total combined time between bar and weight hold

Let me know when you would like to come in (406) 839-8797
-C-

Warm up
3 Rounds
10 Burpees
10 Situps


Workout
Do at home or let me know when you want to come in

Test
20 minutes as much as you can
5 Pullups
10 Pushups
15 Air Squats

(if you don’t have a place to do pull ups, sub V-ups)


Oly - Let me know when you want to come in
Snatch Push Presses + Overhead Squat (% of OHS) - 75% x (3+2) x 5 sets
Clean Pull (5 sec eccentric last rep) - 85% x 3, 90% x 3, 95% x 3 x 3 sets
4 Sets: 
Press in Snatch x 8-12
Tall Muscle Clean x 10
Single-Leg DB RDL x 10 / side
Weighted Side Plank - 4 x 20-30 sec 


Stretch
2 min each side
Doorway Pec Stretch
quad stretch
arms across body hugs

We are open 9am until Noon!

Warm up
Up to Kelia!


Workout
Burn the Bird 9AM - Noon

I don’t know and neither do you!


Oly
Snatch Pull to Hip + Floating Snatch + Snatch - 70% x 3, 75% x 3, 80% x 3 x 2, 80% x 3 x 2 sets
Clean Pull to Hip + Floating Clean + Clean + Jerk - 70% x (1+1+1+1), 75% x (1+1+1+1), 80% x (1+1+1+1) x 2, 80% x (1+1+1+1) x 2 sets
Back Squat (% of RM) - RM x 3, 90% x 3, 90% x 3
Stiff Legged Deadlift (% of BS) - 50% x 5 x 3
*Increase BOLD weights if you feel good

Ab work of choice 


Stretch
Work your problem children
​

Hey Y’all,

Lots of stuff still happening!

​This weekend, gym hours are:
Thursday 9 a.m. - Noon
Friday 9 a.m. - Noon
Saturday 10 a.m. - Noon
Sunday 3 - 5 p.m.

Next week is the deadline to bring items for the 2024 Toys For Tots drive. To date, this charity has distributed 677 million toys to 301 million children, and has changed the lives of kids of every age.

Next week also marks the beginning of the 2024 Krampus Competition. We will release the workouts on Friday, and athletes must sign up within the first 14 days. Entry fee is $35; proceeds go towards new gym equipment voted on by competitors.

Next Saturday is the Christmas party hosted by Todd McKeever and Kelli Maxwell. The event is a potluck and BYOB; the gift exchange, for those participating, is puzzles. Todd will be breaking in a new dart board.

Todd & Kelli's Christmas party is Dec. 7 at 6 p.m. at 2421 Glengarry Ln.

The gym will be open from 9 a.m. to Noon on Christmas Eve and closed Christmas Day.

New Year’s Day will be the chili and whiskey party at the Hull House from Noon to 5 p.m. This is a tasting format, so bring a bottle of your favorite whiskey to share, then take it back home with you. Pool, darts and foosball will be available. The address is 208 S. 35th St.