Monthly Archives: December 2016
Day 71: Friday, December 23
Merry Christmas, Ya Filthy Animals!
PREPARATION:
2 rounds of:
- Row 10 Calories
- 10 Good Mornings with 65/35
- 8 Inchworms
STRENGTH:
Deadlift as follows:
- 8-6-5-4-3-2 reps
- increase load as you feel form allows
- REST 2 minutes between sets
Met-Con WOD:
Partner “Fight Gone Bad”
3 rounds of the following:
Partner A goes; then Partner B; then Partner C
- 1:00 Wall Ball
- 1:00 Sumo Deadlift High Pull
- 1:00 Box Jumps
- 1:00 Push Press
- 1:00 Row for Calories
Day 70: Thursday, December 22
PREPARATION:
3 rounds done with an empty bar of:
- 10 OHS
- 8 Controlled Lunges with bar in Front Rack
- 6 Hang Power Cleans
STRENGTH:
Every 90 seconds for 8 rounds (12 minutes):
- 1 Strict Press + 1 Push Press
- increase weight each round
Met-Con WOD:
“Season’s Beatings”
Okay, wildcats, this is what have been waiting for –
- It is done in conjunction with the song, “The 12 Days of Christmas”
- so, 1st Day: 1 Deadlift; 2nd Day: 2 Power Cleans and 1 Deadlift; 3rd Day: 3 Burpees; 2 Power Cleans and 1 Deadlift; and so forth….
-
Deadlifts with at least 185 lbs for lads and 115 lbs for ladies
- Power Cleans with at least 115 for lads and 65 for gals
- Push Press with at least 95 lbs for lads and 55 lbs for ladies
- Thrusters with at least 65 lbs for lads and 45 lbs for ladies
We need to make sure everyone has a safe area to work in, so be very orgainized with where you lift and move. Please control your barbell when you get tired
So:
- 1 Deadlift
- 2 Power Cleans, 1 Deadlift
- 3 Burpees, 2 Power Clean, 1 Deadlift
- 4 Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
- 5 Knees Up, 4 JPull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
- 6 Goblet Squats, 5 Knees Up, 4 Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
- 7 Sit Ups, 6 Goblet Squats, 5 Knees Up, 4 Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
- 8 Push Press, 7 Sit Ups, 6 Goblet Squats, 5 Knees Up, 4 Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
- 9 Box Jumps, 8 Push Press, 7 Sit Ups, 6 Goblet Squats, 5 Knees Up, 4 Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
- 10 Wall Balls, 9 Box Jumps, 8 Push Press, 7 Sit Ups, 6 Goblet Squats, 5 Knees Up, 4 Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
- 11 KB Swings, 10 Wall Balls, 9 Box Jumps, 8 Push Press, 7 Sit Ups, 6 Goblet Squats, 5 Knees Up, 4 Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
- 12 Thrusters, 11 KB Swings, 10 Wall Balls, 9 Box Jumps, 8 Push Press, 7 Sit Ups, 6 Goblet Squats, 5 Knees Up, 4 Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
Day 69: Wednesday, December 21
PREPARATION:
2 rounds of:
- 15 Air squats
- 12 Goblet Squats
- 9 KB Swings
STRENGTH:
Every 90 seconds for 8 rounds (12 minutes) complete the following:
- 1 Pause Front Squat @ 70% (pause in bottom for 3 seconds) + 1 Front Squat (no pause)
Met-Con WOD:
PART A>
This is an 18 minute WOD including REST
4 rounds of the following:
AMRAP for 3 minutes of:
- 3 Back Squats @ 50% of your Squat Max
- 6 Push Ups
- 9 Air Squats
REST 2 minutes between rounds
PART B>
- 3 sets of stairs
- 20 Wall Balls
- 10 D-Ball Over the Shoulders
- 20 Calorie Pull on Rower for time
Day 68: Tuesday, December 20
My job is so much fun:)
PREPARATION:
- 2 laps of halls
then:
2 rounds of:
- 10 Hang Power Cleans with bar
- 8 Power Cleans with bar
- 6 Squat Cleans with bar
STRENGTH:
- We are doing the infamous Clean Ladder:)
- depending on your Max Clean, you will start at a weight you are comfortable with and work your way through the ladder
- 1 minute for as many attempts as you like to accomplish the lift
- starting @ 55# and going up by 10# increments to 245#
Met-Con WOD:
Complete the following for time:
2 rounds of:
- 20 Pull Ups
- 20 Push Ups
- 20 Sit Ups
- 20 Air Squats
REST 3 minutes between rounds
Day 67: Monday, December 19
Marla and Cole pus each other to be their very best
PREPARATION:
2 rounds of:
- 20 Air Squats
- 15 Sit Ups
- 10 Push Ups
- 5 Pull Ups
STRENGTH:
- 1 set of 8 reps of Bench Press @ 50%
- 1 set of 6 reps @ 65%
- 1 set of 5 reps @ 75% + 5 pounds
- 1 set of 5 reps @ 80% + 5 pounds
- 1 set of 5+ reps @ 85% + 5 pounds
then:
- 2 sets of 10 reps of Pendlay Rows
Met-Con WOD:
PART A>
This will definitely punch you in the throat if you really go for it! Make sure you push harder than you think you can.
EMOM for 10 minutes of:
- 4 Hang Power Cleans
- 2 Shoulder-to-Overhead
- 1 Clean & Jerk
<THEN>
PART B>
Complete, using your heaviest weight from Part A, AFAP:
- 20 Deadlifts
- lap of the halls
- 10 Deadlifts
- 1 lap of the halls
PART C>
- 20 Hollow Rocks
- 15 Supermans
- 10 Get Up Sit Ups
- 5 Turkish Get Ups
Day 66: Friday, December 16
“Bring Sally Up, Bring Sally Down”
PREPARATION:
- Run 3 laps of the hall
- 3 Windsprints in Great Hall
- 10 DB One-Legged Deadlifts (10R/10L)
STRENGTH:
Deadlifts @ 75% as follows:
- Minute 1 – 1 rep
- Minute 2 – 2 reps
- Minute 3 – 3 reps
- Minute 4 – 4 reps
- Minute 5 – 5 reps
- Minute 6 – 4 reps
- Minute 7 – 3 reps
- Minute 8 – 2 reps
- Minute 9 – 1 rep
Met-Con WOD:
- 50 Air Squats
- 40 Rows (pull ups, inverted rows, barbell row, or lat pull downs; or 40 hard pulls on rowing machine)
- 30 KB Swings
- 20 Push Jerks 65/45
- 100 Jumping Jacks
- 20 Push Jerks 65/45
- 30 KB Swings
- 40 Pullups (something different than first set of 40)
- 50 Air Squats
Day 65: Thursday, December 15
PREPARATION:
- we will do the “Bring Sally Up” warm-up with weight on your back
STRENGTH:
Squats @ 75% as follows:
- Minute 1 – 1 rep
- Minute 2 – 2 reps
- Minute 3 – 3 reps
- Minute 4 – 4 reps
- Minute 5 – 5 reps
- Minute 6 – 4 reps
- Minute 7 – 3 reps
- Minute 8 – 2 reps
- Minute 9 – 1 rep
Met-Con WOD:
3 rounds for time:
- 10 Double Unders
- 9 Hand Release Push Ups
- 8 V-Ups
- 7 KB Snatch (right then left)
- 6 Front Rack Lunges @ 75/55
- 5 Slam Balls
- 4 Seated Rack Press (sit down; feet straight out; barbell on back; press)
- 3 Weighted Pull Ups
- 2 Goblet Squats (heavier than you have ever tried)
- 1 Burpee Box Jump
Day 64: Wednesday, December 14
PREPARATION:
- 10 KB Wall-Ball Shots
- 10 Kneeling One Arm KB Strict Press (10 Left and 10 Right)
STRENGTH:
same concept as yesterday:)
Cleans @ 75 to 80% as follows:
- Minute 1 – 1 rep
- Minute 2 – 2 reps
- Minute 3 – 3 reps
- Minute 4 – 4 reps
- Minute 5 – 5 reps
- Minute 6 – 4 reps
- Minute 7 – 3 reps
- Minute 8 – 2 reps
- Minute 9 – 1 rep
Met-Con WOD:
PART A>
18-15-12-9-6-3 of:
- Thrusters @ 65/45
- Box Jumps
- Plate Sit Ups
PART B>
10 minute EMOM alternating of:
- 16 Push Ups
- 8 Pull Ups
PART C> ‘Play time’
- Handstand Walks or Handstand work
- 10 D-Ball Over the Shoulders (we have a new 100# D-Ball)
- 5 Rope Climbs
- Farmer’s Carry in the gym – load up 1/2 your body weight in each hand and measure how far you can go
Day 65: Tuesday, December 13
Mother shows son how things are done:)
PREPARATION:
https://www.powermonkeyfitness.com/videos/warm-shoulders/overhead-plate-shoulder-rocks
https://www.powermonkeyfitness.com/videos/warm-shoulders/overhead-bench-stretch-single-arm-raises
STRENGTH:
- Normally, we would do a de-load session, but today we are going to do something different…
Bench Press @ 75% as follows:
- Minute 1 – 1 rep
- Minute 2 – 2 reps
- Minute 3 – 3 reps
- Minute 4 – 4 reps
- Minute 5 – 5 reps
- Minute 6 – 4 reps
- Minute 7 – 3 reps
- Minute 8 – 2 reps
- Minute 9 – 1 rep
then:
- 3 sets of 12 reps of Pendlay Rows
Met-Con WOD:
EMOM of the following: for 12 minutes
- even minutes: 20 Sit Ups
- odd minutes: 20 KB Swings
4 minutes REST
then
- 5 rounds of the following complex (not for time) @ 75% of your Push Press Max (increase weight each round if you can)
REST 2 minutes between sets
- 1 Power Clean
- 1 Jerk
- 2 Squat Cleans
- 2 Jerks
Day 63: Friday, December 9
PREPARATION:
- 10 Hindu Push Ups
- 10 Dead Bugs with KB
- 10 KB Taters
- 10 Single Leg Deadlifts with DB or KB
https://journal-demo.crossfit.com/article/rusty-malinoski-pro-wakeboarder-2
STRENGTH:
- 1 set of 8 reps of Deadlifts @ 50%
- 1 set of 6 reps @ 65%
- 1 set of 5 reps @ 85%
- 1 set of 3 reps @ 90%
- 1 set of 1+ reps @ 95%
Met-Con WOD:
PART A>
Complete the following:
- 5 Deadlifts @ 55%
- 10 – 1 Box Jumps
- 20 – 2 Sit ups
so:
- 5 Deadlifts, 10 Box Jumps, 20 Sit Ups
- 5 Deadlifts, 9 Box Jumps, 18 Sit Ups
- 5 Deadlifts, 8 Box Jumps, 16 Sit Ups
- and so forth…
PART B>
- Reverse Tabata Push Ups (8 rounds of 10 seconds of work; 20 seconds of rest)
CrossFit CPHS Strength and Conditioning 