Come hang with the coolest people East Dallas has to offer this Saturday evening (12/16) at our Ugly Sweater Christmas Party. We will have the lounge reserved from 7-10pm at Goodfriend down the street!
Ugly/tacky sweaters are encouraged but not required! Everyone is welcome so bring your family and friends. See you all this Saturday! Please drink and (preferably not) drive responsibly (use Uber!).
Monday 12/11
“The Deuce” (Week 1)
A) Bench press @ 80%
– 2 minutes max reps
– R4M
– 2 minutes max reps
– R4M
– 2 minutes max reps
B) Back squat @ 80%
– 2 minutes max reps
– R4M
– 2 minutes max reps
– R4M
– 2 minutes max reps
*You may rack the weight as many times as needed during the 2 minutes. Each person will be teamed up with a spotter. Safety is the biggest priority. If you feel your form start to break down, rack the weight and reset. The goal for the next three weeks is to keep weight the same and increase the number of total reps for both movements.
C) “Arm Farm” x 2 sets:
*Don’t put DBs down!
– 10 french press
– 10 double bicep curls
– 10 skull crushers
– 10 palms up/down curls
– 10 cheat hammer curls
– 10 standing overhead press
– 10 bench press
R3-4M between sets
Tuesday 12/12
A) EMOM x 8-10 sets:
– 1 power clean
*Stay heavier than last week’s build up.
B) Every 6 minutes x 4 sets
– 500/400m row
– 10 deadlifts
– 10 perfect push-ups
– 50 double unders
(225/155, 185/125, 155/105, 135/95, 115/75)
*Keep pace the same on row and times similar overall.
*RX+ scale up to 10/7 HSPUs.
Wednesday 12/13
A) Gymnastic Skill Work (Week 2)
Every 90 seconds x 3 sets
Station 1 –
- Level III: 30-50 ft handstand walk
- Level II: 20 HS nose and toes to wall shoulder touches
- Level I: 2-3 wall walks (stay hollow)
Station 2 –
- Level III: 5-10 butterfly kipping pull-ups
- Level ll: 5-10 kipping pull-ups
- Level I: 10 connected kips + 8 ring rows
Station 3 –
- All levels: 45 sec double unders or DU practice
B) EMOM x 4-6 sets
1: 15-20 wallballs (20/14)
2: 12 alternating DB snatch (50/35)
3: 10 V-ups from hollow position
Thursday 12/14
A) 2 sets:
5 min AMRAP @ 80-90%
– 1000/800m row
– In remaining time AMRAP burpee pull-ups
R3M
5 min AMRAP @ 80-90%
– 800m run
– In remaining time AMRAP burpee box jump overs (24/20”)
R3M
*Goal is to score the same rep total your second time through.
*RX+ scale up to burpee ring muscle-ups.
B) 3 sets for quality:
– farmer’s carry down and back (heavy)
– 10 kneeling paloff presses x side (red or green band)
Friday 12/15
Tri-Phasic 2.2
A) 5 sets:
– back squat x 2 @ 80-88% (w/ 5 sec pause)
– immediately followed by
- 4 hurdle to tall box jumps (step down)
- 4 weighted jumps (slightly heavier)
- 4 hurdle to broad jumps
B) 5 sets:
– bench press x 2 @ 80-88% (w/ 5 sec pause)
– immediately followed by
- 4 strict pull-ups
- 4 altitude drop push-up
- 4 med ball chest tosses (lighter and faster)
*All movements should be performed as explosively as possible. Work at your own pace not taking more than 2 minutes of rest between sets.
C) 3 sets for quality:
– 8 DB step-ups / side
D) 3 sets for quality:
– 8 DB bent over row / side
Saturday 12/16
8am Masters
9am CrossFit
10am Intro To CrossFit / Open Gym
Sunday 12/17
8am Endurance
