Download January 2015 Programming (Word Doc)
Thursday January 1, 2015
CLOSED FOR NEW YEARS! HAVE A SAFE AND WONDERFUL HOLIDAY!
Friday January 2, 2015
CROSSFIT
21-18-15-12-9-6-3
Deadlifts, 225#/155#
Burpee box jumps, 24″/20″
OLY CLASS
Snatch Progressions up to 60%
Power Snatch up to 75%
Clean Progressions up to 60%
Clean and Jerk up to 75%
Saturday January 3, 2015
CROSSFIT
Oly Max Effort
20 minutes to achieve your heaviest weight in the following complex:
1 drop clean
1 clean below knees
1 full clean
Strength
Strength
Wendler Overhead Squat, Week 3
Using 90% of your 1RM
5 reps at 75%
3 reps at 85%
1+ rep at 95%
OLY CLASS
Full Snatch Max
Behind the neck press with 50% of Max Snatch 5×5
Overhead Squat Snatch Grip with 50% of Max Snatch
Sunday January 4, 2015
CROSSFIT
“Sham”
7 round:
11 bodyweight deadlifts
100m sprint
Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, CA, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle.
Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.
CROSSFIT LITE
7 rounds:
15 wallballs, 20#/14#
150m row
Monday January 5, 2015
CROSSFIT
50-calorie row
then,
4 rounds:
10 thrusters, (95#/65#; 115#/75#; 135#/95#; 155#/105#)
10 burpees
25 double unders
CROSSFIT LITE
50-calorie row
then,
5 rounds:
12 wallballs, 20#/14#
12 burpees
STRENGTH CLASS
AMRAP 12:00
25 Double Unders
10 Toes 2 Bar
5 Pendlay Rows 155/105
Tuesday January 6, 2015
CROSSFIT
EMOM for 20 minutes:
Odd, 3 hang snatches below knee at 60%
Even, 10 toes-to-bars
CROSSFIT LITE
EMOM for 20 minutes:
Odd, 3 overhead squats
Even, 10 weighted leg raises
OLY CLASS
Hang Snatch triples at 75 %
Hang Clean triples at 75%
Jerk from rack triples at 75%
Wednesday January 7, 2015
CROSSFIT
Divide work as needed:
2x partner carry (both), down and back
100 ball slams, 50#/35#
2x partner carry (both), down and back
200 KB swings, 1.5pd/1pd
2x partner carry (both), down and back
100 ball slams, 50#/35#
2x partner carry (both), down and back
CROSSFIT LITE
Divide work as needed:
2x partner carry (both), down and back
100 ball slams, 50#/35#
2x partner carry (both), down and back
200 KB swings, 1.5pd/1pd
2x partner carry (both), down and back
100 ball slams, 50#/35#
2x partner carry (both), down and back
STRENGTH CLASS
Sled Pull 10 lengths
Thursday January 8, 2015
CROSSFIT
5 rounds:
10 sumo deadlift highpulls, 95#/65#
10 knees-to-elbows
Immediately followed by maximum effort 750m row
CROSSFIT LITE
4 rounds:
10 kettlebell swings, 1.5pd/1pd
10 knees-to-elbows
10 ball slams, 35#/25#
Immediately followed by maximum effort 500m row
OLY CLASS
Power Clean up to 75%
Full Clean up to 90%
Clean Pulls 3×3 at 110%
Front Squat 3×3 at 110%
Friday January 9, 2015
CROSSFIT
20 minutes to achieve your heaviest weight in the following complex:
1 drop snatch
1 snatch below knees
1 full snatch
Metcon
9 minute ladder:
2 overhead squats, 105#/75#
3 muscle ups
4 overhead squats
3 muscle ups
6 overhead squats
3 muscle ups
etc.
OLY CLASS
Full Snatch to 90%
Full C&J up to 90%
Jerk from rack doubles at 90%
Saturday January 10, 2015
CROSSFIT
AMRAP in 20 minutes:
2 farmer carries, down and back
10 thrusters, 35#/25#
10 front rack lunge steps, 35#/25#
OLY CLASS
Full Clean and Jerk to Max rising Max
Behind the Neck Jerk to 110% Max Jerk
Sunday January 11, 2015
CROSSFIT
“Falkel”
AMRAP in 25 minutes:
8 handstand pushups
8 box jumps, 32″/24″
1 rope climb
U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, CO, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, NC, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan.
He is survived by his parents, Jeff and Dianne Falkel.
CROSSFIT LITE
AMRAP in 25 minutes:
8 push ups
8 box jumps, 24″/20″
4 pull ups
Monday January 12, 2015
CROSSFIT
AMRAP in 18 minutes:
150 double unders
90 wallballs
60 kb swings, 2pd/1.5pd
30 burpees
15 power snatches, 135#/95#
CROSSFIT LITE
75 calorie row
50 wallballs, 20#/14#
40 kettlebell swings, 1.5pd/1pd
30 burpees
20 box jumps, 24″/20″
10 heavy OHS/FS/BS (rack permitted)
STRENGTH CLASS
Max weight Yoke Walk (1 length)
1000 ab finisher
Tuesday January 13, 2015
CROSSFIT
AMRAP in 16 minutes:
2 muscle ups
4 push jerks, 185#/125#
8 deadlifts, 185#/125#
CROSSFIT LITE
AMRAP in 16 minutes:
4 pull ups
6 push ups
8 deadlifts
OLY CLASS
Snatch from blocks triples up to 75%
Clean from blocks triples up to 75%
Clean pulls 5×5 at 100%
Wednesday January 14, 2015
CROSSFIT
Divide work as needed:
1000m row
50 box jumps, 24″/20″
50 back squats, 135#/95#
50 box jumps, 24″/20″
1000m row
CROSSFIT LITE
800m row
50 box jumps, 24″/20″
50 back squats, 95#/65#
50 box jumps, 24″/20″
800m row
STRENGTH CLASS
DB clean Bull in the Ring
Thursday January 15, 2015
CROSSFIT
EMOM for 16 minutes:
Odd, 3 hang cleans below knees at 70% of 1RM
Even, 15-calorie row
CROSSFIT LITE
EMOM for 16 minutes:
Odd, 3 heavy front squats
Even, 10-calorie row
OLY CLASS
Hang Snatch, pause and hold below the knees (3 Mississippi) up to 75%
Hang Clean, pause and hold below the knees (3 Mississippi) up to 75%
Max Push Press from rack
Friday January 16, 2015
CROSSFIT
2 rounds:
400m run
12 overhead squats, 135#/95#
400m run
12 chest-to-bar pull ups
OLY CLASS
Hang Snatch doubles up to 60%
Hang Cleans and Jerk Doubles up to 60 %
Front Squat Pausing in the Hole (3Mississippi) at 100% Max Clean
Saturday January 17, 2015
CROSSFIT
Oly Max Effort
Find your 1RM clean
*Compare to 10/30/14
Metcon
AMRAP in 8 minutes;
5 deficit handstand push ups
5 power cleans at 65% of 1RM
OLY CLASS
Hang Snatch Doubles up to Max
Hang Clean Doubles up to Max
Front Squat Doubles up to Max
Sunday January 18, 2015
CROSSFIT
“Jenny”
AMRAP in 20 minutes:
20 overhead squats, 45#
20 back squats, 45#
400m run
“U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.”
CROSSFIT LITE
AMRAP in 15 minutes:
15 front squats, 45#/35#
15 back squats 45#/35#
200m run
Monday January 19, 2015
CROSSFIT
EMOM for 16 minutes:
Odd, 3 hang snatches below knees at 65% of 1RM
Even, Max reps double unders
CROSSFIT LITE
EMOM for 16 minutes:
Odd, 3 heavy back squats
Even, max reps double unders
STRENGTH CLASS
21-15-9
Deadlifts 225/195
Handstand Push Ups
Tuesday January 20, 2015
CROSSFIT
2 rounds:
400m run
15 power cleans, 155#/105#
400m run
15 front squats, 155#/105#
CROSSFIT LITE
2 rounds:
500m row
15 kettlebell swings
500m row
15 wallballs
OLY CLASS
Snatch, block at 90, full Squat triples at 75%
Full Snatch up to 95%
Snatch Grip Over head Squat 3×3 at 100%
Wednesday January 21, 2015
CROSSFIT
Divide work as needed:
100 push presses, 115#/75#
100 sumo deadlift high pulls, 95#/65#
100 front rack lunge steps, 115#/75#
1000m row
CROSSFIT LITE
Divide work as needed:
100 push presses, 95#/65#
100 kettlebell swings, 1.5pd/1pd
100 front rack lunge steps, 95#/65#
1000m row
STRENGTH CLASS
10/2 descending/ascending ladder
Heavy Bench press
Burpee pull ups
Thursday January 22, 2015
CROSSFIT
20 minutes to find your heaviest weight in the following complex:
1 snatch balance
1 overhead squat
Metcon
AMRAP in 9 minutes:
5 power snatches at 65% of 1RM
5 box jump overs, 24″/20″
CROSSFIT LITE
Strength
1RM bench press
Metcon
AMRAP in 10 minutes:
5 bench presses
10 box jumps, 24″/20″
OLY CLASS
Clean, Block at 90, full Squat triples at 75%
Full Clean up to 95%
Front Squat with Max Jerk 3×3
Friday January 23, 2015
CROSSFIT
18 minutes to ascend the following ladder:
2-4-6-8-10-12-etc.
Deadlifts, 225#/155#
x2 Knees-to-elbows
x3 Double unders
OLY CLASS
Snatch Max rising bar
Overhead Snatch Grip Squat to Max
Saturday January 24, 2015
CROSSFIT
3 rounds:
15 wallballs, 20#/14#
10 clean and jerks, (135#/95#; 155#/105#; 185#/125#)
5 muscle ups
OLY CLASS
Power Snatch/Hang Snatch doubles at 75% 3×3
Power Clean/Hang Clean doubles at 75% 3×3
Max Behind the neck Jerk to Max
Sunday January 25, 2015
CROSSFIT
“TK”
AMRAP in 20 minutes of:
8 strict pull ups
8 box jumps, 36″/24″
12 KB swings, 2pd/1.5pd
*Compare to January 5, 2014
“U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.”
CROSSFIT LITE
AMRAP in 15 minutes:
8 ring rows
8 box jumps, 24″/20″
12 KB swings, 1.5pd/1pd
Monday January 26, 2015
CROSSFIT
21-15-9
Back squats, 185#/125#
Handstand push ups
CROSSFIT LITE
“Narf”
9-15-21
Pull ups
Thrusters, 95#/65#
STRENGTH CLASS
1 rep max squat cleans
Tuesday January 27, 2015
CROSSFIT
EMOM for 16 minutes:
Odd, 3 hang snatches below knees at 70% of 1RM
Even, 15-calorie row
CROSSFIT LITE
EMOM for 20 minutes:
Odd, 10 push ups
Even, 10-calorie row
OLY CLASS
Snatch from Blocks to 90%
Clean from Blocks up to 90%
Jerk off Rack up to 90%
Front Squat 3×3 at 100% Max Clean
Wednesday January 28, 2015
CROSSFIT
Divide work as needed
150 double unders
10 slamball sprints (down and back, 5 apiece)
100 ball slams, 50#/35#
10 slamball sprints (down and back, 5 apiece)
150 double unders
Upon completion:
9 minutes to establish heaviest deadlift (each person)
CROSSFIT LITE
Divide work as needed
150 sit ups
10 slamball sprints (down and back, 5 apiece)
100 ball slams, 50#/35#
10 slamball sprints (down and back, 5 apiece)
150 sit ups
Upon completion:
3 minutes of max reps burpees
STRENGTH CLASS
Push up Suicides test
Thursday January 29, 2015
CROSSFIT
Time Trial: 2000m row
CROSSFIT LITE
Time Trial: 2000m row
OLY CLASS
Full Snatch 3×3 at 90%
Full Clean and Jerk 3×3 at 90%
Clan Pulls 3×3 at 100%
Friday January 30, 2015
CROSSFIT
Oly Max Effort
Find your 1RM snatch
*Compare to 11/6/14
Metcon
AMRAP in 10 minutes:
10 pull ups
5 reverse sit ups
10 kettlebell swings, 2pd/1.5pd
OLY CLASS
Snatch triples up to 75%
Clean and Jerk triples up to 75%
Max Jerk from Rack
Saturday January 31, 2015
CROSSFIT
7 rounds:
7 wallballs, 35#/25#
7 push presses, 135#/95#
7 box jumps, 32″/24″
OLY CLASS
Choose one of three
Max Full Snatch
Military Press 5×5 with 50% Max Snatch
Max Back Squat
or
75% Snatch triples
75% Clean Triples
Max Jerk from rack
Front Squat 3×3 with Max Jerk
or
Power Snatch/hang snatch 3 sets at 85%
Full Clean and Jerk to Max
Clean Pulls with Max Jerk 3×3
