Sunday, December 17, 2017


Sunday Funday!

SUNDAY
Partner Workout
2 Rounds Of:
3 Minutes at a Station. 30 Seconds On, 30 Seconds Off. Switch as Partners.
• Hang Power Cleans (#115/75)
• Rowing Calories
• Handstand Push-ups (Scaled: HS Holds or DB Push Press)
• Airdyne Calories
• Turf Length Running (Switch every Down/Back)

Saturday, December 16, 2017


Saturday Partner Workout!

8am Bootcamp, 9am CrossFit, and 10am Open Gym

SATURDAY
Partner Workout

For Time:
300 Double Unders
200 Wall Ball Shots (#20/14)
150 Kettlebell Swings (#55/35)
100 Overhead Squats (#95/65)

Friday, December 15, 2017


Strength Complex and Conditioning work for Friday!

FRIDAY
Strength

Clean [Video]
Front Squat [Video]
Split Jerk [Video]

Complete 7 Sets, building weight, of the following complex:
1 Squat Clean + 2 Front Squats + 1 Split Jerk

Conditioning
AMRAP in 4 Minutes:
• 27 Calorie Row
• 21 Power Cleans (#155/105)
• 15 Burpee Box Jump Overs (24″/20″)

Rest 3 Minutes

AMRAP in 4 Minutes:
• 27 Calorie Row
• 21 Power Cleans (#135/95)
• 15 Burpee Box Jump Overs (24″/20″)

Rest 3 Minutes

AMRAP in 4 Minutes:
• 27 Calorie Row
• 21 Power Cleans (#115/75)
• 15 Burpee Box Jump Overs (24″/20″)

Front Squats

Thursday, December 14, 2017


Deadlifts and more for Thursday!

THURSDAY
Strength
Deadlift [Video]
Every 40 seconds for 7 sets complete 5 Deadlifts (#225/155)

Conditioning
2 Rounds For Time:
• 60 Air Squats
• 50 Double Unders
• 40 Kettlebell Swings
• 30 Kettlebell Lunges
• 20 Toes to Bar
• 10 Double Push-up Burpees
• Row 400 meters

Optional Additional Work
50 Ski Erg Calories for Time

Deadlifts

Wednesday, December 13, 2017


Overhead Squats and more for midweek!

WEDNESDAY
Strength

Overhead Squat [Video]
Complete 7 Sets of 3 Overhead Squats.
Build as you go, as long as proper overhead lock-out is performed.

Partner Conditioning
2 Rounds For Time:
• AMRAP in 4 Minutes of Rowing for Calories
• AMRAP in 3 Minutes of Power Snatch (#75/55 Rx; #115/75 Rx+)
• AMRAP in 3 Minutes of Sled Pushes (4/3 Weight Plates)
• Rest 2 Minutes

Optional Additional Work
Pick a Skill:

Ring Muscle-ups [Video]
Complete 4 Sets of 2-5 Ring MUs
Rest as needed

Bar Muscle-ups [Video]
Complete 4 Sets of 2-5 Bar MUs
Rest as needed

Butterfly Pull-ups [Video]
Complete 4 Sets of 5-8 Butterfly Pull-ups
Rest as needed

Overhead Squats

Tuesday, December 12, 2017


Overhead work & more for Tuesday!

TUESDAY
Strength
Shoulder Press [Video]
Push Press [Video]
Push Jerk [Video]
Split Jerk [Video]

Complete 7 Sets of this Complex:
1 Strict Press + 1 Push Press + 1 Push Jerk + 1 Split Jerk

This is meant for technique work of each pressing movement.
Let the weight be challenging as long as technique is sound throughout all 4 movements.

Conditioning
4 Rounds For Total Time:
• 15 Box Jumps (24″/20″)
• 10/8 Airdyne Calories
• 10 Shoulder to Overhead (#95/65 Rx; #115/80 Rx+)
• 5 Turf Width Sprints
• Rest 1 Minute

Optional Additional Work
5 Rounds For Time:
• 10 D-Ball Ground to Shoulder (#100/70)
• 10 Ski Erg Calories

Strict Shoulder Press

Monday, December 11, 2017


Monday Back Squats and more!

MONDAY
Strength
Back Squat [Video]
Complete 5 Sets of 3 Back Squats with a 3-second pause.
Use @65-75% of your 1rep.

Conditioning
2 Rounds For Time:
• 75 Air Squats
• 25 Hand Release Push-ups
• 25 Pull-ups

Optional Additional Work
L-Sits [Video]
Complete 6 Sets of 20-second Parallette L-Sit Holds
Rest as needed

Back Extensions [Video]
Complete 5 Sets of 10 Back Extensions
Rest as needed

Back Squats

Sunday, December 10, 2017


Sunday Funday!

SUNDAY
Skill Work

Rope Climbs [Video]
Take 15 minutes to work on Rope Climb technique.
• Beginners: Work on footwork and climb attempts.
• Advanced: Multiple climbs and legless attempts.

Partner Workout
AMRAP in 10 Minutes:
• Row or Airdyne 10 Calories
• 10 Single Arm Kettlebell/Dumbbell Push Press
• 10 V-ups
• Shuttle Run 4 Turf Widths (2 Down/Backs)

* Partners alternate rounds.

Rest 3 Minutes

AMRAP in 10 Minutes:
• Row or Airdyne 10 Calories
• 10 One Arm Hang Kettlebell/Dumbbell Snatch
• 10 Air Squats
• Shuttle Run 4 Turf Widths (2 Down/Backs)

* Partners alternate rounds.

Rope Climbs

Saturday, December 9, 2017


Saturday Partner Workout!
8am Bootcamp, 9am CrossFit, and 10am Open Gym

SATURDAY
Partner Workout

2 Rounds of 2 Minutes of Work:
• Station 1: Battle Ropes
• Station 2: Sled Pushes
• Station 3: Burpee Box Jumps (24″/20″)
• Station 4: Shoulder to Overhead (#95/65)

* 1 Minute rest in between stations. Each partner works for 30 seconds at a time. Alternate throughout.

Friday, December 8, 2017


Friday Back Squats and more!

FRIDAY
Strength
Back Squat [Video]
Complete 3 Sets of 8 Back Squats @65-75% of 1rep.

Conditioning
AMRAP in 20 Minutes:
• 50 Wall Ball Shots (#20/14)
• 50 Double Unders
• 40 Box Jumps
• 40 Toes to Bar
• 30 Burpees
• 30 Chest to Bar Pull-ups
• 20 Power Cleans (#145/100)
• 20 Jerks (#145/100)
• 10 Power Snatches (#145/100)
• 10 Ring Muscle-ups

Optional Additional Work
Handstand Push-ups [Video]
Complete 3-5 Sets of 10 Handstand Push-ups
Rest as needed.

Back Squats