Programming for December 26th through January 1, 2017

We are closing out the year this week with our strength deload. It is a good we to work off the holiday sweets and alcohol before we retest our lifts and enter our open prep.
 

Monday December 26, 2016

9am & 10am ONLY

WARM UP

10m Bear Crawl
10m High Knees
10m Butt Kicks
10m Straight Leg Swings
10 Air Squats
10 Bottom Half Burpees

With an empty bar on coach's cue (review movements):

5 Power Cleans
5 Push Jerks
5 Front Squats
5 Power Snatches
5 Back Squats

 

*We took the 12 Days of Christmas

WOD from the last two years and altered it to make it more appropriate for everyone. We're also going to make it a partner WOD since we are missing Partner Sunday for the holiday.  The weights are lighter, and everything else is scalable as necessary.  Partners MUST share a barbell in classes
15 or larger.

 

TEAMS OF 2, ONE PERSON WORKS AT A TIME

"12 Days Of Christmas"

1 Power Snatch (135/95)
2 Muscle Ups (Scale to Ring Rows + Ring Dips)
3 Box Jumps (30/24)
4 Front Squat (135/95)
5 Toes To Bar
6 Handstand Push Ups
7 KB Swings (70/53)
8 Deadlifts (135/95)
9 CTB Pull Ups
10 Back Squat (135/95)
11 Burpees Over Bar
12 Clean And Jerks (135/95)


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Tuesday December 27, 2016

CROSSFIT

WARM UP

Row 15 Calories
10m Bear Crawl
20 Toe Touches
10m Reverse Crab Walk
10m Broad Jump/High Jump
30 second Pronated Hang


With an empty bar:
5 Strict Press
5 Push Press
5 Push Jerks
5 Split Jerks

IWT

Part 1
3 rounds with 2 minutes rest:

1:00 Max Calorie Row
1:00 Max Kettlebell Swings (53/35)


Part 2

5 rounds with 2 minutes rest:

1 minute Max Reps Shoulder to Overhead

*Increase weight each round.


Part 3

3 rounds for Quality:

8 1 Arm Bent Over Rows
5-10 GHD Sit Ups
10 Weighted Kossacks


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FITNESS

WARM UP
10m Lunge w/Twist
10 Pause Air Squats
10m Inch Worm Push Up
10 Hollow Rocks
10m Duck Walk
10 V-Ups



EMOM for 12 minutes:

A-8 Goblet Squats with pause
B-6 Weighted Step Ups each leg
C-30 seconds side shuffle


WOD

30-20-10

Wall Balls (20/14)
Box Jumps (24/20)



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Wednesday December 28, 2016

WARM UP

10m Lunge w/Twist
10 Pause Air Squats
10m Inch Worm Push Up
10 Hollow Rocks
10m Duck Walk
10 V-Ups


STRENGTH

Superset:

A-4x3 3-Pause Front Squats@60%

B-4x80m Farmers Carry (2 arms)


WOD


AMRAP in 8 minutes

20 Wall Balls
10 Toes to Bar
EMOM 20 Double Unders

Scale Doubles as necessary or 20 Singles


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FITNESS

WARM UP

Row 300m
5 Inch Worm Push Ups
10 Ring Rows
10 Pike Shoulder Taps
10 Bottom Half Burpees
30 second Supinated Hang



FOR QUALITY

3 rounds:

12 1 Arm High Pulls each arm
12 1 Arm Strict Press each arm
15 second Top of Ring Dip Hold
15 second Bottom of Ring Dip Hold



WOD

AMRAP in 11 minutes:


Row 300m
15 KB Swings (53/35)
10 Burpees to 45# plate



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Thursday December 29, 2016

CROSSFIT

WARM UP
Row 10 Calories
5 Inch Worm Push Ups
10 1 Leg Toe Touches
10 Bottom Half Burpees
10m Side Shuffle each way
10m Karioka each way


With an empty bar: 

5 Clean Lift Offs
5 Clean Pulls
5 Muscle Cleans
5 Power Cleans with pause in catch



STRENGTH

A-3 sets building each set:


1 Hang Power Clean +
1 Pause Power Clean (above knee pause)+
1 Power Clean


B-Build to a heavy:

2 Hang Power Cleans + Full Power Clean



WOD

EMOM for 12 minutes:

A-10 Box Jump Step Downs

B-8 Burpees Over Rower+Max Calories

C-6 Power Cleans@65% of Strength

D-12 Sit Ups


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FITNESS

WARM UP

2x
10 Lateral Box Step Ups
10 Beat Swings

10 Burpees
10 Tuck Jumps



EMOM for 9 minutes:
A- 5 1 Arm Waiter’s Lunges each arm
B- 10 KB Squat Press Outs
C- 5 Later Box Step Ups each side


WOD

4 Rounds:


30 Double Unders
20 Alternating Box Step Ups
12 Air Squats
8 Pull Ups



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Friday December 30, 2016

WARM UP

3 rounds:

10 Calories Assaut Bike
5 Inch Worm Push Ups
10 Squat Thoracic Rotations
30 second Plank Hold
10 Beat Swings
30 second Handstand Hold


SKILL

EMOM for 5 minutes:

5-10 Handstand Push Ups

Scale options:
Strict HSPU
Deficit HSPU
Freestanding HSPU
HSPU up to 2 Abmats
Pike on Box HSPU
Pike on Floor HSPU
Double KB/DB Push Press


WOD

In 10 minutes:

1000m Assault Bike

-AMRAP in remaining time-
30 Air Squats
20 Alternating Box Step Ups
10 Pull Ups

*Remember-distance on the bike will go at least twice as fast as the rower.

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FITNESS

WARM UP
10 Calorie Row
10 Bottom Half Burpees
10 Samson Lunges
20 Toe Touches
10 Jumping Air Squats
10 Squat Thoracic Rotations

1 Min Max Double Unders


WOD
Teams of 3:

AMRAP in 20 minutes:

90 Calorie Row
90 Double Unders
60 KB Swings (53/35)
60 Burpees
30 Box Jump Overs (24/20)
30 Calories Assault Bike




One partner works, one partner holds 45/25# plate, one partner rests.  Reps only count if plate is being held.



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Saturday December 31, 2016


WARM UP

WALL BALL HUNGRY HIPPOS

WOD

20 Calorie Row
17 KB Swings (53/35)
20 Wall Balls
17 Burpees
20 Goblet Squats
17 Box Jumps (24/20)
20 Lunges
17 Sit Ups
20 KB Deadlifts
17 Air Squats


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Sunday January 1, 2017


HAPPY NEW YEAR!  WE ARE CLOSED

TODAY.  ENJOY THE DAY.