Download December 2014 Programming (Word Doc)
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Monday December 1, 2014
CROSSFIT
EMOM for 16 minutes:
Odd, 3 hang cleans at 70% of 1RM
Even, 10 handstand push ups
CROSSFIT LITE
EMOM for 16 minutes:
Odd, Max calorie row
Even, 10 ring push ups
STRENGTH CLASS
Back squat
1×8 at 65%
1×6 at 75%
1×4 at 85%
1×4 at 90%
Deadlift
1×5 at 70%
1×4 at 80%
1×3 at 85%
1×3 at 90%
Meatcon
“30 Before 30″
30 muscle ups
30 back squats
(scale accordingly)
Tuesday December 2, 2014
CROSSFIT
AMRAP in 18 minutes:
3 muscle ups
6 KB swings, 1.5pd/1p
9 air squats
CROSSFIT LITE
AMRAP in 18 minutes:
4 pull ups
4 push ups
6 KB swings, 35#/25#
9 air squats
OLY CLASS
Snatch/Hang Snatch 75%
Clean/Hang Clean 75%
Jerk From Rack Max
Wednesday December 3, 2014
CROSSFIT
Teams of 2
1000m row
100 box jumps, 24″/20#
100 overhead lunge steps, 95#/65#
100 renegade rows, 35#/25#
– One person working at a time
– Movements must be done in order
– 1 rep of renegade row = 1 push up + 1 row (this breaks down to 25 rows for each arm)
CROSSFIT LITE
Partner WOD
100 box jumps, 24″/20″
100 overhead lunge steps, 45#/25#
100 ring rows
STRENGTH CLASS
Shoulder press
1×8 at 65%
1×6 at 75%
1×4 at 85%
1×4 at 90%
Bench press
1×8 at 65%
1×6 at 75%
1×4 at 85%
1×4 at 90%
Meatcon
Dynamic Partner Carry: 30 Lengths
Thursday December 4, 2014
CROSSFIT
20 minutes to achieve your heaviest weight in the following complex:
1 high hang clean
1 hang clean (below knees)
1 clean
then,
Ascend the following ladder for 7 minutes:
2 hang power cleans, 135#/95#
2 bar hopping burpees
4 hang power cleans
4 bar hopping burpees
6 hang power cleans
6 bar hopping burpees
etc.
CROSSFIT LITE
Find your 1RM shoulder press or push press
Metcon
“Annie”
50-40-30-20-10
Double unders
Sit ups
-or-
100-80-60-40-20
Single unders
50-40-30-20-10
Sit ups
OLY CLASS
Full Snatch to Max
Overhead Snatch Grip Squat 110% Max Snatch
Friday December 5, 2014
CROSSFIT
Strength
Wendler Overhead Squat, Week 1
Use 90% of your 1RM
Set 1: 5 reps at 65%
Set 2: 5 reps at 75%
Set 3: 5+ reps at 85%
*If you don’t have a new 1RM, add 5 to 10 pounds to your old 1RM and work off of that number
Metcon
AMRAP in 7 minutes:
7 push presses, 95#/65#
7 burpees
Saturday December 6, 2014
CLOSED FOR THE WINTER CHALLENGE. COME BY AND SHOW YOUR SUPPORT!
Sunday December 7, 2014
CROSSFIT
AMRAP in 20 minutes:
10 DB/KB thrusters, 35#/25#
10 lunge steps, weights in rack position
10 pull ups
CROSSFIT LITE
AMRAP in 20 minutes:
10 wallballs
10 lunge steps
10 ring rows
Monday December 8, 2014
CROSSFIT
1000m row
then,
10-8-6-4-2
Deadlifts, 315#/205#
2-4-6-8-10
Burpee box jumps, 30″/24″
CROSSFIT LITE
750m row
then,
10-9-8-7-6-5-4-3-2-1
KB swings, 1.5pd/1pd
Burpee box jumps, 24″/20″
STRENGTH CLASS
Back squat
1×6 at 65%
1×6 at 75%
2×6 at 80%
Deadlift
1×5 at 60%
1×5 at 65%
2×5 at 70%
Meatcon
21-15-9
Burpee box jumps 24″/20″
DB flys
Tuesday December 9, 2014
CROSSFIT
Strength
Wendler Overhead Squat, Week 2
Using 90% of your 1RM
3 reps at 70%
3 reps at 80%
3+ reps at 90%
then,
AMRAP in 7 minutes:
1 bear crawl (down and back length of gym)
10 reverse sit ups
CROSSFIT LITE
Skillwork
Overhead squat
Metcon
AMRAP in 15 minutes:
1 bear crawl (down and back)
10 OHS with PVC or light barbell
10 sit ups
OLY CLASS
Rising Bar Max Snatch
Rising Bar Max Overhead Squat
Wednesday December 10, 2014
CROSSFIT
Partner WOD
15 minutes to cycle through:
Partner 1: Timekeeper of 15 ball slams (35#/25#)
Partner 2: Row for calories
CROSSFIT LITE
15 minutes to cycle through:
Partner 1: Timekeeper of 15 ball slams (35#/25#)
Partner 2: Row for calories
STRENGTH CLASS
Shoulder press
1×6 at 65%
1×6 at 75%
2×6 at 80%
Bench press
1×6 at 65%
1×6 at 75%
2×6 at 80%
Meatcon
“Franabel”
Fran and Isabel combined
Thursday December 11, 2014
CROSSFIT
EMOM for 16 minutes:
Odd, 3 hang snatches at 65% of 1RM
Even, 10 knees-to-elbows
CROSSFIT LITE
Odd, 3 heavy back squats
Even, 10 knees-to-elbows
OLY CLASS
Rising Bar Max Clean and Jerk
Rising Bar behind the Neck Jerk
Friday December 12, 2014
CROSSFIT
5 rounds:
5 clean and jerks, 155#/105
15 wallballs, 20#/14#
25 double unders
Saturday December 13, 2014
CROSSFIT
20 minutes to achieve your heaviest weight in the following complex:
1 high hang snatch
1 hang snatch (below knees)
1 snatch
Metcon
AMRAP in 9 minutes:
3 muscle ups
6 kettlebell swings, 2pd/1.5pd
OLY CLASS
Drop Snatch
Hang Snatch triples at 70%
Hang clean triples at 70%
Jerk From Rack to Max
Sunday December 14, 2014
CROSSFIT
Tabata row (calories)
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata push ups
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata ball slams
Rest 1 minute
*Compare to January 30, 2013*
CROSSFIT LITE
Tabata row (calories)
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata push ups
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata ball slams
Rest 1 minute
Monday December 15, 2014
CROSSFIT
10 minutes to complete the following:
1000m row
50 burpees
In the remaining time,
Max reps double unders
CROSSFIT LITE
10 minutes to complete the following:
750m row
50 burpees
In the remaining time,
Max reps double unders
STRENGTH CLASS
Back squat
1×6 at 70%
1×6 at 80%
1×3 at 90%
1×2 at 95%
Deadlift
1×5 at 65%
1×4 at 75%
2×4 at 80%
Meatcon
200m Overhead Walking Lunges
Tuesday December 16, 2014
CROSSFIT
EMOM for 20 minutes:
Odd, 3 hang cleans (below knees) at 60% of 1RM
Even, 10 DB/KB push presses (35#/25#)
CROSSFIT LITE
EMOM for 20 minutes:
Odd, shuttle sprints
Even, 3 heavy push presses
OLY CLASS
Snatch from Blocks to 75%
Full Snatch to 90%
Snatch Dead lift at 120% Max, 3×3
Wednesday December 17, 2014
CROSSFIT
Partner WOD
Partner carry (both), down and back
Bear crawl (both), down and back
100 ball slams (35#/25#)
Broad jump, down and back
100 partner sit ups (35#/25#)
Broad jump, down and back
100 American KB swings, 2pd/1.5pd
Partner carry (both), down and back
Bear crawl (both), down and back
CROSSFIT LITE
Partner WOD
Partner carry (both), down and back
Bear crawl (both), down and back
100 ball slams (35#/25#)
Broad jump, down and back
100 partner sit ups (35#/25#)
Broad jump, down and back
100 American KB swings, 1.5/1pd
Partner carry (both), down and back
Bear crawl (both), down and back
STRENGTH CLASS
Shoulder press
1×6 at 70%
1×6 at 80%
1×3 at 90%
1×2 at 95%
Bench press
1×6 at 70%
1×6 at 80%
1×3 at 90%
1×2 at 95%
Meatcon
10-8-6-4-2
Pendlay rows
DB flys
Thursday December 18, 2014
CROSSFIT
Strength
Wendler Overhead Squat, Week 3
Using 90% of your 1RM
5 reps at 75%
3 reps at 85%
1+ rep at 95%
then,
21-15-9
Deadlifts
Back rack lunges (each leg)
RX = 135#/95#
CROSSFIT LITE
21-15-9
Deadlifts, 135#/95#
Pull ups
Push ups
250m row between each round
OLY CLASS
Clean from blocks to 75%
Full Clean and Jerk to 90%
Clean Dead lifts at 120% Max, 3×3
Friday December 19, 2014
CROSSFIT
20 minutes to achieve heaviest weight in the following complex:
2 high hang cleans
1 clean from below knees
Metcon
AMRAP in 10 minutes:
10 box jumps, 24#/20#
10 push presses, 95#/65#
10 lateral bar hops
Saturday December 20, 2014
CROSSFIT
4 rounds:
15 sumo deadlift highpulls, 95#/65#
15 wallballs, 20#/14#
400m run
OLY CLASS
Snatch High Block to 60%
Snatch 90 degree Block to 75%
Full Snatch to 90 %
Snatch grip overhead squat at 100% Max Snatch
Sunday December 21, 2014
CROSSFIT
Partner 10,000m row
- Divide distance as need be
CROSSFIT LITE
Partner 5,000m row
– Divide distance as need be
Monday December 22, 2014
CROSSFIT
EMOM for 16 minutes:
Odd, 3 hang snatches at 70% of 1RM
Even, 10 lunge steps with barbell in front rack
CROSSFIT LITE
EMOM for 16 minutes:
Odd, 3 heavy deadlifts
Even, 15 wallballs (20#/14#)
STRENGTH CLASS
Back squat
1×5 at 75%
3×4 at 80%
Deadlift
1×5 at 60%
1×5 at 65%
2×5 at 70%
Meatcon
Max weight yoke walk
Tuesday December 23, 2014
CROSSFIT
AMRAP in 20 minutes:
30 double unders
10 burpees
3 muscle ups
CROSSFIT LITE
AMRAP in 20 minutes:
30 single unders
10 ring rows
5 ring dips
OLY CLASS
Hang Snatch to Max
Hang Clean to Max
Jerk from Rack to Max
Wednesday December 24, 2014
CROSSFIT
“12 Days of Christmas”
1 deadlift 135#/95#
2 hspu’s
3 pull ups
4 push ups
5 toes to bar
6 box jumps, 24″/20″
7 push jerks, 135#/95#
8 lunge steps
9 sit ups
10 reverse sit ups
11 KB swings 1.5pd/1pd
12 front squats 135#/105#
CROSSFIT LITE
“Modified 12 Days of Christmas”
1 deadlift
2 ring push ups
3 ring rows
4 ball slams
5 knees-to-elbows
6 box jumps, 24″/20″
7 shoulder-to-overhead
8 lunge steps
9 sit ups
10 reverse sit ups
11 KB swings 1.5pd/1pd
12 front squats
*barbell movements must be the same weight
Thursday December 25, 2014
CLOSED FOR CHRISTMAS. BE SAFE, HAVE A MERRY CHRISTMAS!
Friday December 26, 2014
CROSSFIT
20 minutes to achieve heaviest weight in the following complex:
2 high hang snatches
1 snatch from below knees
Metcon
Saturday December 27, 2014
CROSSFIT
10-9-8-7-6-5-4-3-2-1
Front squats, 155#/105#
Handstand push ups
OLY CLASS
Snatch off Blocks to 75%
Cleans off Blocks to 75%
Max Jerk off Rack
Sunday December 28, 2014
CROSSFIT
Strength
20 minutes to find your heaviest weight in the shoulder-to-overhead movement of your choice
Metcon
12 minutes to proceed through the following ladder:
2 pull ups
2 plate ground-to-overhead, 45#/25#
2 ring dips
4 pull ups
4 plate g2oh
4 ring dips
etc.
CROSSFIT LITE
12 minutes to proceed through the following ladder:
2 dips
2 plate ground-to-overhead
2 box jumps
4 dips
4 plate ground-to-overhead
4 box jumps
etc.
Monday December 29, 2014
CROSSFIT
EMOM for 16 minutes:
Odd, 3 hang cleans from below knees at 65% of 1RM
Even, 15 wallballs (20#/14#)
CROSSFIT LITE
EMOM for 16 minutes:
Odd, max reps double unders
Even, 15 wallballs (20#/14#)
Tuesday December 30, 2014
CROSSFIT
5 rounds:
15 sumo deadlifts, 95#/65#
15 box jumps, 24″/20″
Immediately upon completion,
9 minutes to establish heaviest bench press
*Compare to November 2, 2012*
CROSSFIT LITE
5 rounds:
15 KB swings, 1.5p/1pd
15 toes-to-bars
OLY CLASS
Hang Snatch to 75%
Hang Clean to 75%
Full Clean and Jerks to 100%
Wednesday December 31, 2014
CROSSFIT
2015m row
2015# (each) overhead squat
2015# (each) front squat
2015# (each) back squat
2015m row
CROSSFIT LITE
Partner WOD
2015m row
2015# (each) overhead squat
2015# (each) front squat
2015# (each) back squat
2015m row
Download December 2014 Programming (Word Doc)
Download December 2014 Programming (iCal)