12/7 
20 min
10 Jump squat (no weight) 
100 ft Backward sled drag @ max Shoulder Press
15 Situps 
100 ft Backward sled drag @ max Shoulder Pre


12/8 
5 Rounds
1 min Russian Twist @ 1/3 snatch
1 min Alligator Roll
1 min Double Unders
1 min rest


12/9
Test
Bear Complex
score is max weight completing complex touch and go only
Complete 7 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Jerk
1 Back Squat
1 JerkCompare to 7/15/18

12/10 
5 Rounds
6 Overhead Squat @ 65%
10 DB Floor Press
15 Burpee Over Dumbbell


12/11 
20 - 2
Pistol
2 - 20
Bench Leg Raise


12/12 
Assault Bike until you reach  130 / 100 calories
Every minute on the minute
15 Kettlebell Swing @ 1/3 max Snatch


12/13 
21 - 15 - 9
DB devils presses
42 - 30 - 18
Arm Haulers

Clint -       18 mobility (can't win)
Rachel -   12 mobility
Joan -          9 meditation
Alyssa -      9 mobility
Kelia -         9 protein
Jacque -     5 mobility
Michelle - 4 hydration
Kelli -          2 mobility

Warm up
3 Rounds
250M Row
10 Situps
3 Snatch 40%, 50%, 60%


Workout
6 Rounds
4 Snatch @ 70% max
15 V Ups 
20 Ski Jumper


OlyBlock Snatch High Pull + Power Snatch + Hang Squat Snatch (mid-thigh) - 63% x (1+1+1), 68% x (1+1+1), 73% x (1+1+1) x 3 sets
Snatch Balance (% of HS) - Work up to a Heavy Single x 1, 80% x 2, 80% x 2
Power Clean + Push Press (% of PP) - 73% x (1+2), 78% x (1+2), 83% x (1+2), 86% x (1+2) x 2 sets

*increase BOLD sets if feeling good

3 RoundsSingle-Leg DB RDL x 10/leg
Abs of Choice


Stretch
2 min Cobra Position
2 min Rocking Calf Stretch / each
2 min Barbell Trap Smash / each

Warm up
3 Rounds
5 DB devils presses (medium weight)
10 Ring Rows
30 Double Unders


Workout
Jonathon Farmer
For time:
1,500-meter Row

Then,
2 rounds of:
53 Pushups
11 Pullups
5 Shoulder Press
100-meter Farmer Walks
50-meter Prowler Push
300-meter Sprint

Then,
1,500-meter row
♀ 95-lb shoulder press, 35-lb farmers carry, 45-lb sled push
♂ 135-lb shoulder press, 70-lb farmers carry, 90-lb sled push

We have never done this one.


OlySnatch - work up to a Heavy Single x 1
Clean + Jerk - work up to a Heavy Single x (1+1)
Front Squat (% of HS)- HS x 2, 80% x 2, 80% x 2
*increase BOLD sets if feeling good

3 RoundsPullups easy sets
V Ups easy sets


Stretch
2 min Banded Tricep Stretch / each
2 min Bicep Stretch / each
2 min banded lat stretch / each

Hey Ya'll

I suck at merchandise, but I'm trying to get better.  To celebrate this year's Krampus competition I'm setting up a store on Etsy so everyone can get whatever color they want without any pre orders or headache for Kelia.  

You can pick out sweatshirts here.
  (This is my first rodeo, so let me know if you run into any bugs.)

Damon crushed the design and for those that are in the competition we will still be giving out stickers!

Let me know what you think and any old shirt designs / sayings that you would like to see again in the comments below!

Warm up
3 Rounds
10 cal Assault Bike
10 Situps
10 Pushups


Workout
5 Rounds
1 min Bench Press @ 55%
1 min Toes-to-Bar
1 min Ring Dips
1 min rest


Oly
Squat Clean- 5 singles each weight on the minute, then HS if good - 72% x 1 x 5, 75% x 1 x 5, 78% x 1 x 5, Heavy Single x 1
Clean Pull to Hold - 100% x 2, 105% x 2, 110% x 2
Front Squat (pause first 2 reps 3 sec) - 70% x 3 x 3 sets
Weighted Side Plank - 3 x 20-30 sec 

​
Stretch
2 min Doorway Pec Stretch / each
2 min Barbell Tricep Smash / each
2 min Barbell Lat Smash / each

First, do we want to have a Christmas Party?  

In years past we have done a potluck at the gym to celebrate Christmas.  Then Annie and Casey started hosting, but with the new place in Park City they are unavailable.  Todd and Kelli hosted last year, keeping the traditions of lasagna and gift giving alive.  They have offered to host again.  I know the holidays are busy for everyone with family and work get togethers.  Let me know in the comments below if you would rather have a potluck at the gym and the dates that work for you, have Todd and Kelli host based on their schedule, or skip it all together as we all have a full schedule.

The Holiday Challenge is currently running, with new people joining every week.  Reminder that this challenge runs through the end of January.  With Joan going 4 for 4 it really shows that anyone can win.   I think Sam might have picked the hardest challenge to be consistent.

Current Standings:
Clint - 16 Mobility - doesn't count for the contest
Rachel P. - 9 - Mobility
Kelia (Protein) & Alyssa (Mobility) - 5
Joan (Meditation) & Jaque (Mobility) - 4 
Michelle -3 Hydration
Kelli - 2 Mobility
Sam P. - 1 Sugar (excluding ketchup)

Krampus Competition - This is our annual equipment fundraiser running for the month of December.  5 workouts which can be found here.  The entry fee is $35, with a prize for top man and woman.  Competitiors can let us know what equipment you would like to see replaced or what new equipment you would like added.  Whatever gets the most suggestions goes to the top of the list!  Damon is designing a WW2 military style sticker this year.

​Unfortunately there will be no New Year's Day Whiskey tasting.  The Hull's have a commitment elsewhere this year.  

Friday, January 16th will be the Annual Tag Team Championship Fight Gone Bad.  Bring a partner who has not been to Alternative Athletics in the last 6 months.  Together you will compete in a single workout:

5 Rounds
1 minute max Wall Balls 20#/14#
​1 minute max Sumo Deadlift High Pull 75# / 55#
​1 minute max Box Jumps 20" / 18"
​1 minute max Push Press 75# / 55#
​1 minute Max Calorie Row
​1 minute rest