12/17/13: Day 16

Alright, troops. A little late tonight, but here it is! Also, just wanted to promote something quick for everyone at the gym. I've mentioned it a couple times in and out of class, so if you've already done it just bear with me. I really need your guys' help with this! Our gym is "Powered by Hylete." What's "Powered by Hylete?" This just means that our gym has been given an awesome opportunity to wear some awesome apparel from the cross-training apparel brand, Hylete. Many of you have seen me wear their shorts and shirts in the gym, and there is a reason why I always wear their stuff...it's amazingly comfortable for the training we do. Hylete has extended to us an amazing offer by having all our members who sign up through us get 25% off their first Hylete order. After that, all of our members will get 20% off for life...that's a long time. Here's a quick word from Hylete explaining things a little better.

Chemical City CrossFit is excited to announce we are a Powered by HYLETE gym! As a "powered by HYLETE" gym all our members are invited receive 20% off for life at HYLETE.com. Go to http://hylete.com/poweredbyhyleteathlete to activate your 20% off account.

As soon as we get 30 members signed up, Hylete is willing to give us two $50 gift cards for two random members! Really couldn't ask for a better deal. You don't even have to buy anything, just sign up!

Use promo code "ChemicalCityCF25" for an additional 25% off your first order!

Alright, enough of business, let's get to the workouts for tomorrow!

GYM PROGRAM

Warm-up
Row 500m
4 Rounds :20/:10
SDHP (Barbell)
Hang Squat Clean (Barbell)
Push Press (Barbell)

Mobility
Roll Quads - 1min/leg
Front Rack Band Stretch - 1min/side

Skill/Strength
EMOM for 7min
"Bear Complex"
Power Clean > Front Squat > Push Press > Back Squat > Push Press from behind the head
Increase in weight each minute

WOD
Buy-in for time: 1500m Row
Rest 2min
Then…
Death by T2B (Do 1 T2B on minute 1, 2 T2B on minute 2, so on…until you can't get the required number of reps in the prescribed minute)
20:00 cap


SMOLOV PROGRAM

Warm-up
Row 500m
4 Rounds :20/:10
SDHP (Barbell)
Hang Squat Clean (Barbell)
Push Press (Barbell)

Mobility
Roll Quads - 1min/leg
Roll Hams - 1min/leg
Couch Stretch - 1min/leg
Front Rack Band Stretch - 1min/side

Skill/Strength
EMOM for 7min
"Bear Complex"
Power Clean > Front Squat > Push Press > Back Squat > Push Press from behind the head
Increase in weight each minute

WOD
Buy-in for time: 1500m Row
Rest 2min
Then…
Death by T2B (Do 1 T2B on minute 1, 2 T2B on minute 2, so on…until you can't get the required number of reps in the prescribed minute
20:00 cap

Squat Cycle
Off

There ya go! Again, sign up for Hylete under our gym! Oh, and I patented a phrase tonight. Kinda sums up my programming philosophy for the gym. "Every workout will instill fear and anticipation at the same time." Boom. Patented. Can't use it. If you do, you owe me $.50. Just kidding...but seriously...$.50. Happy lifting!