WARM UP
2 Rounds:
200m Row
10 Air Squats
10 Baby Squats
10 Lunges
10 Push-ups
PART I
– Strength –
15 Min to Find 1 RM Clean
– Performance –
12 Min EMOM
Odd: 3 Cleans @ 75%
Even: 12/10 Cal Row
– Conditioning –
12 Min AMRAP:
200m Run
10 Hang Power Cleans (95/65)
10 STO
PART II
4 Rounds for Time:
10 Clean & Jerks (135/95)
10 Burpee Over Bar
20 Situps
It’s that time of year!!! Mark your calendars and join us for an evening of festive food and friendship! Cameron and Sarah Powell will be hosting our very first Christmas Party at their lovely home in Terrell Hills. Big thanks to the Powell’s and we hope to see many of our Tribe family there! Let any of the coaches know if you have any questions about the evening.
Who:
Tribe Members, Spouses and Immediate Family (Yes, it will be kid friendly)
Where:
The Powell Residence
555 Eldon Rd., San Antonio, Tx 78209
When:
Thursday, December 17th, 2015
6:00 PM – 9:30 PM
Dress:
Casual / Business Casual
Food and Drink:
We will have a Taco Riendo food truck catered and it will be arriving around 7:30 PM. Water, ome adult beverages will be provided but you are welcome to bring your drink of choice.
Desserts will be pot luck style. Feel free to whip up your famous homemade dessert recipe at the party! We all know everyone has thrown their Paleo diet out the window by this point…
WARM UP
400m Run/Row
PART I
Teams of 3 or 4:
3 Rounds
200m Med Ball Relay (20/14)
PART II
In Same Teams…
For Total Reps
3 Rounds EMOM
1. WBS (20/14)
2. SDHP (75/55)
3. Box Jumps (24/20)
4. Push Press (75/55)
5. Cal Row
6. 1 Min Rest
WARM UP
400m Run
2 Rounds:
Fence Drills
15 Air Squats
15 Good Mornings
15 PVC Pass Thrus
15 Figure 8’s
PART I
– Strength –
10 Min EMOM:
Snatch or Clean
Hang + Full @ 75-80% of 1RM
– Performance –
10 Min EMOM:
Odd – 8 Cleans or Snatch (115/75)
Even – 12/10 Cal Row
– Conditioning –
10 Min EMOM
5 Hang Power Cleans or Hang Power Snatches
ME Cal Row
PART II
18 Min EMOM
1. 10 Thrusters (75/55)
2. 10 Single Leg Burpees
3. 10 C2B Pull-Ups
