*For December please be aware of the following schedule changes for the holidays.

• Tuesday, December 24th there will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM.

• Wednesday, December 25th there will be one class at 9:00 AM.

• Tuesday December 31st there be will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM

• Wednesday, January 1st CVCF will be CLOSED

WOD:

1a) 0:00 – 10:00 – Every 1:00 x 10 sets: 3-5 Strict Handstand Push-ups or Stink Bugs

Pick a movement that you can perform along with a rep scheme that you can maintain for all 10 sets. You may scale by adding up to one Abmat for reduction in range of motion, but no more than that. If 5 Strict Handstand Push-ups is easy for you build to a deficit.

1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 10 Close Grip Bench Press

Close Grip can be determined by you personally. The widest this should be is pointer finger on the beginning of the knurling, and you can go as narrows as hands touching. Narrower you are the less loading will be moved. Build as heavy as deemed fit.

1c) 20:00 – 30:00 – Every 2:00 x 5 sets:

100 Single-unders

+

10-20 Knees-up or Toes-to-bar

Pick a rep count on the Gymnastics that you can maintain for all 5 sets. Transition from the Jump Rope to the Gymnastics swiftly.

1d) 30:00 – 40:00 – 10 sets of :45 ON/:15 OFF:

Odd – Kettlebell Swings

Even – Seated Plate Around the Worlds

Alternate directions each rep on the Plate Around the Worlds.

Extra Work:

2) Rope Climb: 10 minutes Practice

A – Practice Foot Clamp Drill from Box

B – Perform sets of Active Hangs from the Rope (Switch grips each time)

C – 10 minute EMOTM of Rope Climbs

Pick one of these based on where your deficiencies lie, if you have a Rope Climb than perform an EMOTM of Rope Climbs with an emphasis of slowing the movement down and really work the skill of the movement.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE