A) E2.5MOM – back squat
Set 1: 7@65%
Set 2: 5@75%
Set 3: 3@85%
Set 4: 1@90%
Set 5: 3@85%
Set 6: 5@75%
Set 7: 7@65%
*Focus on breathing and bracing appropriately.
B) Every 3 minutes x 4-7 sets:
– 400m run
– 10 UB thrusters
*Pick a weight on thrusters that is tough for 10 but unbroken
A) Every 3 minutes x 6 sets:
– 4 deadlifts @ 72-75%
– 4 bench press @ 72-75%
B) 3 sets for quality:
– 8/side front foot elevated split squat on 45lb plate
– 8 weighted or 4 negative pull-ups
*At or above last week’s heaviest set weight.
C) 3 sets:
– hand over hand bent over sled pull x 1 length
– max effort set of diamond push-ups
– 4 BB curls with 8 second eccentric
A) Every 90 seconds x 8 sets
– 3 TnG power clean + push jerk
*Work on cycling the barbell efficiently.
B) Every 3 minutes x 4-7 sets:
– 200m run
– 6 shoulder to overhead
– 4-8 toes to bar
*pick a weight that is tough but unbroken for S2O.
*RX+ perform 2-4 bar or ring muscle-ups instead of T2B.
C) 3 sets for quality:
– 8 BB abdominal rollouts
– 10 DB rear laterals
Monday 12/24 – 9am only
“Helton”
3 rounds for time:
– 800m run
– 30 DB hang squat cleans (50/30)
– 30 burpees
Tuesday 12/25 – closed
Merry Christmas!
Wednesday 12/26 – no 7:30pm
A) E2.5MOM – back squat
Set 1: 8@60%
Set 2: 6@70%
Set 3: 4@80%
Set 4: 2@85%
Set 5: 4@80%
Set 6: 6@70%
Set 7: 8@60%
*Focus on breathing and bracing appropriately.
B) 3 rounds for time:
– 500m row
– 10 single arm overhead DB walking lunges (R arm)
– 30 double unders
– 10 single arm overhead DB walking lunges (L arm)
– 30 double unders
C) 3 sets for quality:
– 20 plate twists
– 10 medball hamstring curls
Thursday 12/27 – no 7:30pm
A) Every 90 seconds x 8 sets
– 3 TnG power clean + push jerk
*Work on cycling the barbell efficiently.
B) Every 3 minutes x 4-7 sets:
– 200m run
– 6 shoulder to overhead
– 4-8 toes to bar
*pick a weight that is tough but unbroken for S2O.
*RX+ perform 2-4 bar or ring muscle-ups instead of T2B.
C) 3 sets for quality:
– 8 BB abdominal rollouts
– 20 banded pull aparts
Friday 12/28
A) Every 3 minutes x 6 sets:
– 4 deadlifts @ 72-75%
– 4 bench press @ 72-75%
B) 3 sets for quality:
– 8/side front foot elevated split squat on 45lb plate
– 8 weighted or 4 negative pull-ups
*At or above last week’s heaviest set weight.
C) 3 sets:
– hand over hand bent over sled pull x 1 length
– max effort set of diamond push-ups
– 4 BB curls with 8 second eccentric
Saturday 12/29
8am Masters
9am CrossFit
10am Intro To CrossFit
Sunday 12/30
8am Endurance
10-12pm Open Gym
A) E2MOM – back squat
Set 1: 8@60%
Set 2: 6@70%
Set 3: 4@80%
Set 4: 2@85%
Set 5: 4@80%
Set 6: 6@70%
Set 7: 8@60%
*Focus on breathing and bracing appropriately.
B) 3 rounds for time:
– 500m row
– 10 single arm overhead DB walking lunges (R arm)
– 30 double unders
– 10 single arm overhead DB walking lunges (L arm)
– 30 double unders
C) 3 sets for quality:
– 20 plate twists
– 10 medball hamstring curls
Gym Closed
Merry Christmas!
“Helton”
3 rounds for time:
– 800m run
– 30 DB hang squat cleans (50/30)
– 30 burpees
“12 Days of Christmas”
1: DB man maker
2: ring dips
3: thrusters
4: toes to bar
5: hang power cleans
6: pull-ups
7: shoulder to overhead
8: KB swings (53/35)
9: box jumps – SD (24/20”)
10: calories rowed
11: wallballs
12: burpees
RX+: 55/35 man maker, 115/75 barbell, 70/44 kettlebell
RX: 35/25 man maker, 95/65 barbell, 53/35 kettlebell
Scaled: 25/15 man maker, 75/45 barbell, 35/25 kettlebell
*Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.
*40 minute cut-off.