Programming Overview: Dec. 3-9

Up to 80% discount


 

Monday 12/3

A) E2MOM – back squat

Set 1: 5@60%

Set 2: [email protected]%

Set 3-5: 3@75%

Set 6-8: [email protected]%

 

B) Every 5 minutes x 3-4 sets:

– 500/400m run

– 20 wallballs (20/14)

– 10 strict pull-ups

 

*Same pace on row with UB wallballs. Use scaling progression on pull-ups so that first set is only broken at max one time.

 

Tuesday 12/4

A) Every 60 sec x 10 sets:

– 1 hang power cleans

*Build from 60-85+% with no misses. Work on consistent footwork.

 

B) 4 rounds for time:

– 400m run

– 8 power cleans (135/95)

– 40 double unders

 

*RX+ use 155/105.

 

Wednesday 12/5

A) EMOM x 6-8 sets

1: 12/9 cal row

2: 12 tough walking lunges

3: 12 push press (95/65)

4: 12 burpees

5: rest

 

RX+ up row to 15/12 cal and BB weight to 115/75.

 

B) 3 sets for quality:

– 20 banded tricep push-downs

– 20 banded seated rows

– 10 DB reverse laterals

 

Thursday 12/6

A) Every 90 seconds x 8 sets:

– 2 hang power snatch

 

B) Every 3 minutes x 4-6 sets:

– 200m run

– 6 hang power snatches (95/65)

– 4-8 toes to bar

 

Friday 12/7

A) Every 4 minutes x 4 sets:

– 8 deadlifts @ 65%

– 8 bench press @ 65%

 

B) 3 sets:

– 6/side rear foot elevated split squats (heavier than last week)

– 10 seated DB overhead press

– 8 weighted pull-ups (sub 4 negative pull-ups)

 

C) 3 sets:

– 1 lap contralateral KB carry

– 8-12 hanging medball hamstring curls

– 10 BB bicep curls

 

Saturday 12/8

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 12/9

8am Endurance

10-12pm Open Gym