Mon Dec 21, 2015
Announcements:
Schedule for Xmas Week:
***PLEASE NOTE the Wednesday schedule has changed from original posting
Monday and Tuesday Dec 21 and Dec 22:
NORMAL (no changes)
Wednesday Dec 23:
5:30am and 6:30am
4pm and 5pm
Thursday Dec 24:
One Class - 12 days of Xmas workout
10am to 11:30am (90 minutes)
Friday XMAS Dec 25 - CLOSED
Saturday Dec 26:
OPEN GYM 10am to 1pm
(Note that the 8am and 9am classes are cancelled)
Workout of the Day:
A. Back Squats
B. Alternate movements:
Dips / Push-ups (weighted as needed)
Bent-over Barbell Row
C. AMRAP 11 min:
3 Hang squat cleans (unbroken)
5 Pull-ups
7 Push-ups
***Scale pullup and pushup to most difficult method you feel comfortable for designated reps
CrossFit Workout:
A. Back Squats – Reps 6-5-4-3 (increasing weight each set)
B. Back Squats – 80-85% of part A “triple” for 3 reps EMOM x 5 min
C. AMRAP 2 min (rest 4 min) x 5 sets:
5 TnG Power snatch @ 60% max snatch
3 Wall-climbs
10 KBS – 70/53 lbs
5 Vertical jumps (as high as possible each jump – full reset at bottom each rep)
Max Burpees in remaining time
***Complete part D on your own after class (not available for 7pm):
D. MAP – Row or AirDyne - 30 sec on, 30 sec off x 6 intervals (rest 5 min) then repeat 6 more intervals
***Since this is MAP the goal is to hit the SAME output on each interval. It’s gonna be tough not to go HAM on the first 30 sec, since you feel so good, but keep in mind that 30 sec rest is not very much. Sustainable output level
Bodybuilding Workout:
A. Alternate movements:
Dips
Chest-Supported Barbell Row
B. Back Squats
C. Alternate movements:
DB Overhead Press
BB Curls
Sat Dec 19, 2015
Announcements:
Schedule for Xmas Week:
Monday and Tuesday Dec 21 and Dec 22:
NORMAL (no changes)
Wednesday Dec 23:
9am and 10am
4pm and 5pm
Thursday Dec 24:
One Class - 12 days of Xmas workout
10am to 11:30am (90 minutes)
Friday XMAS Dec 25 - CLOSED
Saturday Dec 26:
OPEN GYM 10am to 1pm
(Note that the 8am and 9am classes are cancelled)
Workout of the Day:
A. Power Clean - Work to challenging weight for one rep with perfect form and footwork
(Move UNDER the barbell, not out with your feet)
B. AMRAP 20 min:
Power Cleans @ 60-65% of part A (Reps 2-4-6-8-10-12 etc….)
12 Box Jumps / Step-ups
12 Wall-Balls
Run 200m
***Note Power Clean reps start at 2, and increase by 2 reps each round
CrossFit Workout:
***Note, for each EMOM, you are completing BOTH movements AFAP in the same minute
A. EMOM x 15 min:
2 TnG Power Cleans @ 75% max POWER clean (without sloppy feet)
2 Deep deficit HSPU (whatever “deep” is for you, but 2 reps should be unbroken. Kipping ok)
Rest 5 min
B. EMOM x 15 min:
1 Power snatch + 1 hang power snatch @ 75% max POWER snatch (without sloppy feet)
2 Muscle-ups (if not unbroken, then scale to 1 muscle-up)
Rest 5 min
C. Every 2 min x 15 sets (30 min total):
1 Power clean + 2 Push jerks (same weight as part A as feasible)
2 Rope climbs with legs
Fri Dec 18, 2015
Announcements:
Schedule for Xmas Week:
Monday and Tuesday Dec 21 and Dec 22:
NORMAL (no changes)
Wednesday Dec 23:
9am and 10am
4pm and 5pm
Thursday Dec 24:
One Class - 12 days of Xmas workout
10am to 11:30am (90 minutes)
Friday XMAS Dec 25 - CLOSED
Saturday Dec 26:
OPEN GYM 10am to 1pm
(Note that the 8am and 9am classes are cancelled)
Workout of the Day:
A. Wide-Grip Pull-ups (Add weight or scale as needed)
B. Alternate movements:
Strict Press
Split Squats
(choose front rack, back rack, or holding DB/KB in each hand – Stay consistent week to week)
C. AMRAP 10 min:
40 KBS
80 Double-unders
40 Wall-Balls
80 Double-unders
40 Burpees
80 Double-unders
CrossFit Workout:
A. Front Squats (2 sec pause at bottom, then BOUNCE out) – work quickly to 3 RM
B. MAP - AMRAP 60 sec (rest 60 sec) x 12 sets (rest for 5 min after 6 sets)
***Alternate “1” and “2” each 60 sec period (score is LOWEST round of each one)
1. 12 Burpees (touch TTB bar with 2 hands) + max reps TTB in 1 min
2. 8 Cals Row + max reps Box jump overs (24/20’’)
C. 20 min casual pace Row or AirDyne. Every 4 min, get off and perform 1 min of gymnastics skill work of choice
Bodybuilding Workout:
A. Alternate movements:
DB Incline Bench
Hang Muscle Snatch
B. Wide-Grip Pull-ups (Add weight or scale as needed)
C. Alternate movements:
Split Squats
DB Hammer Curls
***Remember to work in 5-8 rep range with double progression for DB movements
Thur Dec 17, 2015
Announcements:
Schedule for Xmas Week:
Monday and Tuesday Dec 21 and Dec 22:
NORMAL (no changes)
Wednesday Dec 23:
9am and 10am
4pm and 5pm
Thursday Dec 24:
One Class - 12 days of Xmas workout
10am to 11:30am (90 minutes)
Friday XMAS Dec 25 - CLOSED
Saturday Dec 26:
OPEN GYM 10am to 1pm
(Note that the 8am and 9am classes are cancelled)
Workout of the Day:
A. 5 Rounds:
8-10 Reps Single-Leg RDL (with Barbell – two hands on barbell overhand grip)
30-45 seconds Inverted practice (choose from varieties of movements two weeks ago)
*HS Hold
*Rotations around box
*Shoulder touches
*HS Walking
*Free-standing Handstand
Rest 5 min
B. Reps 25-20-15:
(ok if sets are not “unbroken” – choose challenging load/variation)
Jumping Squats (add weight with Goblet as desired)
Inverted Rows under Barbell in squat rack (like ring rows)
*Elevate feet as desired for difficulty
Rest 5 min
C. Farmers Carry – 400m FOR HEAVIEST LOAD (8 min cap)
One KB or DB in each hand
CrossFit Workout:
REST DAY
Bodybuilding Workout:
A. Complete each round at a brisk pace, and then rest until heart rate calms down and you feel ready for the next round. Complete 5-6 total rounds:
Run 200m
6 Renegade Rows per arm - See video
6 DB Hang squat cleans (same weight as rows)
30 Double-unders / 60 single-unders
B. Mobility work x 10 minutes (hips/shoulders/upper back/chest)
Olympic Weightlifting:
A. Footwork drills to work on proper landing and catch position for Split Jerk
B. Work to challenging weight for complex:
1 Strict Press + 2 Push Press + 3 OH Lunges (in Jerk stance)
***For OH Lunge, only complete reps with Jerk leg forward,
and make sure to keep Jerk Grip on the bar the whole time,
maintaining proper Split Jerk footwork throughout
C. Work to challenging weight for complex:
1 Push Press + 2 Push Jerks + 3 Split Jerks
D. EMOM x 15 min - 1 Split Jerk
(add weight each minute when prior rep was PERFECT)
