Week of December 24, 2018

Santa.jpeg

Monday

Warm Up / Mobility:  Group Warm Up

Strength:  Off

WOD

  12 Days of Christmas

1 Split Jerk 95/65

2 Push Jerk

3 Push Press

4 Front Rack Lunge

5 Front Squat

6 Hang Clean

7 Deadlift

8 SDHP

9 Burpee over Bar

10 OHS

11 Hang Power Snatch

12 Thrusters

*Done in the format of the 12 days of Christmas Song.

*Complete relay style rounds with partner

*35 min time cap

 

Extra Credit

 42 Double Unders

 


Tuesday

All Classes are canceled. Enjoy Christmas with your families!


Wednesday

Warm Up / Mobility:  3 Rounds

20 Cal row, x-band walk down and back

Strength:  Deadlift & Seated Box Jumps (30 min.)

Deadlift 3 x 5 (touch n go)

  • Add 10-15 lbs. from last week.  Same weight across.

Seated Box Jumps 3 x 5

  • Higher than last week.  Perform sets after deadlift sets. 

  • Do not rush. Jump up, step off and wait a few seconds before next rep.

WOD

 5 Rounds for Time:

    5 Squat Snatch (135m /95w)

    1 Bar Complex of 5 Pull ups + 4 C2B

    *Every time you come off the bar during bar complex perform 5 Burpee before you continue 

*Extra Challenge - Add 3 BMU to the complex and barbel weight 165/105

Extra Credit

(43 Double Unders)

Banded Tricep press down x50


HIIThursday (6:30pm)

EMOM for 14 Min

Odd- 12 Medball Sit-ups 

Even- 12 Wall Balls

WOD

 A) . AMRAP in 7 Min

10 KBS

10 Push-ups

—-Rest 1 Min—-

B) . AMRAP in 7 Min

10 Box Jumps

10 OH Plate Lunges

—-Rest 1 Min—-

C) AMRAP in 7 Min

10 Burpee

10 Jumping Air Squats

*Alternate Full Rounds with your partner

 

 (45 Double Unders)


Friday

Warm Up / Mobility:  2 Rounds 10 Double KB clean & Jerk + 30ft OH walking lunge with KBs

Strength:  Power Clean + Thruster

Work up to max complex for the day

WOD

For Time:

    10-9-8-7-6-5-4-3-2-1 

    Hang Power Clean (115m/75w)

    Thruster (115m/75w)

    * Anytime you drop the bar complete 5 burpees over bar before continuing.
    * Use 50% of you best complex from the strength portion if you need to modify the weight.

(Extra Challenge 135/95)

Extra Credit

Tabata Barbell Curls  (46 Double Unders)

 


Saturday

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD

Part A -

21 Pull Ups

21 KB Swings (53/35)

50 Double Unders (2x Singles)

15 Pull Ups

15 KB Swings

75 Double Unders

9 Pull Ups

9 KB Swings

100 Double Unders

*extra challenge: C2B pull ups & KB (70m/53w)  

```Then @ 15:00 on the clock```

Part B - with a partner

10 Rounds (alternating rounds)

60 sec. Max Cal Row

60 sec. Max Wall Balls

60 sec Max Burpees


(47 Double Unders)

CrossFit Heights