WEEKLY PROGRAM
26 December Monday
Strength
Deadlifts
5 x 5 Reps @70-75%. Do these as singles, stopping on the floor after each rep without letting go of the barbell.
Conditioning
With a partner…
Power Cleans
100 Reps for time 60-40
*Alt. 10’s
Time cap. 7 min.
*Rest 3 minutes
100 Pull Ups
*Alt. 10’s
Time cap. 7 min.
*Rest 3 minutes
100 Bar Facing Burpees
*Alt. 10’s
Time cap. 7 min.
27 December Tuesday
Conditioning
5 rounds for time (Alternating 1:1 with a partner)
12 Shoulder to Overhead 50-30
15 Toes to Bar
50 Double Unders
Time cap. 20 minutes
Rest 10 minutes
5 Rounds for time
10 Power Snatch 50-30
20 GHD Sit Ups
Time cap. 20 minutes
Gymnastic Strength work
3 x 20 Kipping HSPU
3 x 15 Strict Pull Ups
*Superset these two movements. Not for time, but for quality.
28 December Wednesday
Strength
Back Squat
3 x 12 reps Try to be close to 65-70%!
Conditioning
With a partner Alternating rounds,
3 Rounds of
1-2-3-4-5
Power Clean and Jerk 70-40
5-5-5-5-5
Bar Muscle Ups
Time cap. 30 minutes
29 December Thursday
Conditioning
*Alternate 1:1 with a partner.
4 Rounds
20 cal Row-bike
15 Strict Handstand Push Ups
Time cap. 25 minutes
Rest 10 minutes.
4 Rounds
20 Burpee
40 Double Unders
20 KettleBell Swings 24-16
Time cap. 20
30 December Friday
Conditioning
With a partner for time,
160 Wall Ball 9-7 (Alt. 40’s)
120 Toes to Bar (Alt. 20’s )
80 Overhead Squats 50-30 (Alt. 10′)
40 Muscle Ups (Alt. 5’s)
*Rest 10 minutes
40 Muscle Ups
80 Overhead Squats
120 Toes to Bar
160 Wall Ball
Time cap 50 min.
31 December Saturday
Box Opening at 14:00
Yoga at 14:00
Wod at 15:00
Box Closing at 16:30
HAPPY NEW YEAR !!!
Main, CrossFit.com
Min 0-2
2 Legless Rope Climbs 15’
2 Front Squats 185/125#
Min 2-4
2 Legless Rope Climbs 15’
4 Front Squats 185/125#
Min 4-6
2 Legless Rope Climbs 15’
6 Front Squats 185/125#
Min 6-8
2 Legless Rope Climbs 15’
8 Front Squats 185/125#
Then,
Strict Pull Up Ladder
01 January Sunday
Box closed !!!
Rest Day…
