A) Every 3 minutes x 6 sets:
– 5 deadlifts @ 72-75%
– 5 bench press @ 72-75%
B) 3 sets for quality:
– 8/side BB weighted step-up*
– 8 BB bent over rows
*At or above last week’s heaviest set weight.
C) 3 sets:
– reverse sled drag x 1 length
– hill sprint + walk back
3 full sets of:
5 min AMRAP
– 750/600m row
– in remaining time cycle
R3M
5 min AMRAP
– 600m run
– in remaining time cycle
R3M
*Goal is to achieve same rep count every set.
HOLIDAY SOCIAL
This Saturday, 12/22, from 3-6pm at Oak Highlands Brewery. Come grab a beer and hang out for a bit before heading off to your holiday parties! Kid and dog friendly. Everyone is welcome.
Also, check out what’s going down on Friday…
Monday 12/17
A) E2MOM – back squat
Set 1: 5@60%
Set 2: 5@70%
Set 3&4: 3@80%
Set 5&6: 2@85%
Set 7&8: 1@87-90%
*Focus on breathing and bracing appropriately.
B) For time:
– 800m run
– 30 double KB/DB front rack lunges
– 15 strict pull-ups
– 20 double KB/DB front rack lunges
– 12 strict pull-ups
– 10 double KB/DB front rack lunges
– 9 strict pull-ups
– 800m run
*Pull-ups can be a mix of supinated and pronated.
*Lunges should be weighted so they are mostly unbroken but tough.
Tuesday 12/18
A) E2MOM x 5 sets
– 5 TnG power clean + push jerk
*Work on cycling the barbell efficiently.
B) Every 5 minutes x 4-5 sets:
– 500/400m row
– 6-8 renegade rows
– 10-15 toes to bar
C) 3 sets for quality:
– 30 sec/side adductor plank
– 15 band pull aparts
*Renegade row rep = row + push-up + row + push-up
*Keep rows within 5 second pace of each other
Wednesday 12/19
3 full sets of:
5 min AMRAP
– 750/600m row
– in remaining time cycle
R3M
5 min AMRAP
– 600m run
– in remaining time cycle
R3M
*Goal is to achieve same rep count every set.
Thursday 12/20
A) Every 3 minutes x 6 sets:
– 5 deadlifts @ 72-75%
– 5 bench press @ 72-75%
B) 3 sets for quality:
– 8/side BB weighted step-up*
– 8 BB bent over rows
*At or above last week’s heaviest set weight.
C) 3 sets:
– reverse sled drag x 1 length
– hill sprint + walk back
Friday 12/21
“12 Days of Christmas”
1: DB man maker (35/25ish)
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.
Saturday 12/22
8am Masters
9am CrossFit
10am Intro To CrossFit / Open Gym
Sunday 12/23
8am Endurance
10-12pm Open Gym
A) E2MOM – back squat
Set 1: 5@60%
Set 2: 5@70%
Set 3&4: 3@80%
Set 5&6: 2@85%
Set 7&8: 1@87-90%
*Focus on breathing and bracing appropriately.
B) For time:
– 800m run
– 30 double KB/DB front rack lunges
– 15 strict pull-ups
– 20 double KB/DB front rack lunges
– 12 strict pull-ups
– 10 double KB/DB front rack lunges
– 9 strict pull-ups
– 800m run
*Pull-ups can be a mix of supinated and pronated.
*Lunges should be weighted so they are mostly unbroken but tough.
A) Every 3.5 minutes x 5 sets:
– 6 deadlifts @ 70%
– 6 bench press @ 70%
B) 3 sets for quality:
– 8/side BB weighted step-ups
– 8/side DB bent over rows
– 8 DB 3-way shoulders (front, lateral, reverse)
C) 20 KB Turkish get-ups (10/side)
*Heavy but fluid. Split reps however.
A) Every 60 seconds x 10 sets:
– 1 hang power snatch
B) Every 3 minutes x 4-7 sets:
– 200m run
– 8 power snatch (95/65)
– 7 overhead squats
– 6 burpees over the bar
A) Every 8 minutes x 4-5 sets:
– 500/400m row
– 16 push press (95/65)
– 16 box jumps w/ step down (24/20”)
– 16 alternating DB snatch (50/35)
– 48 double unders
*Change order of movements every set.
B) 3 sets for quality:
– 8/side single leg BB Romanian deadlifts
– 16 banded pull-aparts
Did you get a chance to check out Coach RJ’s latest nutrition article? If not, go ahead and peep it HERE.
Also, mark your calendars for our annual Holiday Social going down on Saturday, Dec. 22nd at Oak Highlands Brewery from 3-6pm!
We’ve got some exciting stuff planned for the new year including an 8 week Strength Class as well as a EDCF Nutrition Seminar. More details coming soon!
Monday 12/10
A) E2MOM – back squat
Set 1: 5@60%
Set 2: 5@70%
Set 3-5: 3@80%
Set 6-8: 2@85%
B) Every 5 minutes x 3-4 sets:
– 400m run
– 16 double KB front rack lunges
– 10 strict supinated pull-ups
*Scale pull-ups so you can get through at least first set unbroken.
Tuesday 12/11
A) E2MOM x 5 sets
– 5 TnG push jerk
B) Four sets for max reps of:
– 2 minutes of rowing for calories
– Rest 30 seconds
– 90 seconds of double-unders
– Rest 30 seconds
– 60 seconds of push-ups
– Rest 30 seconds
– 30 seconds of toes to bar
– Rest 90 seconds
Wednesday 12/12
A) Every 8 minutes x 4-5 sets:
– 500/400m row
– 16 push press (95/65)
– 16 box jumps w/ step down (24/20”)
– 16 alternating DB snatch (50/35)
– 48 double unders
*Change order of movements every set.
B) 3 sets for quality:
– 8/side single leg BB Romanian deadlifts
– 16 banded pull-aparts
Thursday 12/13
A) Every 60 seconds x 10 sets:
– 1 hang power snatch
B) Every 3 minutes x 4-7 sets:
– 200m run
– 8 power snatch (95/65)
– 8 overhead squats
– 8 burpees over the bar
Friday 12/14
A) Every 3.5 minutes x 5 sets:
– 6 deadlifts @ 70%
– 6 bench press @ 70%
B) 3 sets for quality:
– 8/side BB weighted step-ups
– 8/side DB bent over rows
– 8 DB 3-way shoulders (front, lateral, reverse)
C) 20 KB Turkish get-ups (10/side)
*Heavy but fluid. Split reps however.
Saturday 12/15
8am Masters
9am CrossFit
10am Intro To CrossFit / Open Gym
Sunday 12/16
8am Endurance
10-12pm Open Gym