A) EMOM x 15
1: Bench press x 2-3 @ 80-85%
2: 5, 10, or 15 UB T2B (work on connecting reps)
3 rest
B) Gymnastics Cycle
EMOM x 15 min
1: Handstand walk development (choose best option based on skill level)
a) 40 ft HS walk
b) 3-5 wall “walk-ins”
c) 15-20 shoulder touches (facing away or towards the wall
2: 5-10 supinated pull-ups (doesn’t have to be UB)
3: 20 Russian KB swings (heavy)
C) Optional conditioning
Row 1000 m or run 800 m; rest 4-5 min x 2-3 sets
DON’T FALL OFF THE WAGON! The holidays are an easy time to put the priority of making it into the gym onto the back burner. If you feel yourself slipping, go ahead and sign up for some classes beforehand this week and MAKE IT TO THEM! We as coaches can’t drag you off the coach. All you have to do it get here:) You will feel much better when you leave!
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Upcoming Schedule
Thursday, Dec. 3 – Mobility with RJ from 6:30-7pm, SIGN UP HERE
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Monday 11/30
A) E2MOM x 10 min (5 sets)
– 1 push press + 1 push jerk + 2 split jerk
*hold receiving position of split jerks for 2-3 seconds before recovery.
B) Every 6 min x 3-4 sets @ 90+%:
– 25/20 cal row
– 10 shoulder to overhead (135/95, 115/75, 95/65)
– 15 burpees
Tuesday 12/1
A) Front squat
EMOM x 5 min
1 front squat @ 80%
+
EMOM x 4 min
1 front squat @ 85%
+
EMOM x 3 min
1 front squat @ 90%
B) 10 min AMRAP:
– 10 CTB pull-ups
– 20 wall balls
– 30 double unders
C) 3 sets not for time:
– 6-8 single leg Romanian deadlifts @ 30X1
– 20 weighted sit-ups
*hold DB under chin and place feet under heavier DBs.
Wednesday 12/2
A) EMOM x 15
1: Bench press x 2-3 @ 80-85%
2: 5, 10, or 15 UB T2B (work on connecting reps)
3 rest
B) Gymnastics Cycle
EMOM x 15 min
1: Handstand walk development (choose best option based on skill level)
a) 40 ft HS walk
b) 3-5 wall “walk-ins”
c) 15-20 shoulder touches (facing away or towards the wall
2: 5-10 supinated pull-ups (doesn’t have to be UB)
3: 20 Russian KB swings (heavy)
C) Optional conditioning
Row 1000 m or run 800 m; rest 4-5 min x 2-3 sets
Thursday 12/3
A) Power cleans
E2MOM x 8 min (4 sets)
1 hang power clean + 1 power clean (not TnG) 65-80%
+
E2MOM x 8 min (4 sets)
1 power clean @ 85, 90, 90+, 90+%
B) 4 rounds for time:
– 200 m run
– 12 box jumps – SD (24/20”)
– 12 DB snatches alternating
C) 3 rounds not for time:
– 6-8 DB/KB Bulgarian split squats @30X1
– 10 dual DB bicep curls
Friday 12/4
A) E2MOM x 6 min (3 sets)
– 3 position snatch @ 60-70%
B) E2MOM x 12 min (6 sets)
– 2 snatches from floor building from 70-90+%
*these should be caught in a squat if able
C) 3 rounds not for time:
– farmers carry down and back; heavy but AFAP
– earthquake bar hold 45-60 sec (heavier than last time)
– AMRAP UB strict push-ups (tight and flawless) @1010
– 10, 25, or 50 UB double unders
– 10-15 DB bent over rows per side
A) E2MOM x 10 min (5 sets)
– 1 push press + 1 push jerk + 2 split jerk
*hold receiving position of split jerks for 2-3 seconds before recovery.
B) Every 6 min x 3-4 sets @ 90+%:
– 25/20 cal row
– 10 shoulder to overhead (135/95, 115/75, 95/65)
– 15 burpees
*If you can put together 10 UB S2O at a heavier weight, do it.
“12 Days of Thankfulness”
1 200 Meter Row/Run
2 Burpees
3 Dumbbell Thrusters (50ish/30ish lbs)
4 Box Jumps (24/20”)
5 HR Push-Ups
6 KB swings (70/53)
7 Pull-Ups
8 Wallballs (20/14)
9 Toes to Bar
10 Reverse Lunges with KB in goblet hold
11 Ring Dips
12 TGUPs (6/arm)
Complete in order of the “12 Days Of Christmas” song. 1 then 2, 1 then 3, 2, 1 and so on. Don’t worry about time, just have fun working off last night’s turkey dinner!
A) Build to a 5RM push press in 10 min
B) E2MOM x 16 min (8 sets)
1: 1.1.1.1 power clean + push jerk (rest 10 sec between reps)
2: 2-3 weighted pull-ups @ 21X0
C) 10-8-6-4-2 reps for time
– power clean 135/95
– HSPU/ banded HSPU/ seated DB L-sit
A) EMOM x 6 min
– 5 hang power snatch (135/95, 95/65, 75/45)
B) 10 min AMRAP at 85%:
– 5 DB burpees (30ish/20ish)
– 10 T2B
– 30 DUs
– 200 m run
C) 3 rounds not for time:
– 8-10 bent over barbell row @ 20×1 (supinated grip)
– 10 DB pronated forearm curls
– 10 DB supinated forearm curls
I would like to say a big THANK YOU to all the volunteers who helped make Barbells & Handlebars 2015 such a great success. It ran smoother than ever before and it wouldn’t have been possible without those that donated their time on Saturday. I also want to say how pleased I am with everyone who competed and everyone else who came out to show them their support. Seeing our community like that warms my heart. I am one proud coach!
Thanksgiving Week Schedule
Wednesday 11/25 – No evening classes
Thursday 11/26 – Gym closed
Friday 11/27 – 10 AM partner WOD
Saturday 11/28 – Regular schedule
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Monday 11/23
A) E2MOM x 10 min (5 sets)
– 3 front squats at 85%
B) EMOM x 10-14 min
E: 8 thrusters (115/85, 95/65, 75/45)
O: 12/9 cal row
C) 3 rounds not for time:
– 8-10 good mornings @ 20X1 (heavier than 11/10)
– 20 weighted sit-ups
Tuesday 11/24
A) EMOM x 6 min
– 5 hang power snatch (135/95, 95/65, 75/45)
B) 10 min AMRAP at 85%:
– 5 DB burpees (30ish/20ish)
– 10 T2B
– 30 DUs
– 200 m run
C) 3 rounds not for time:
– 8-10 bent over barbell row @ 20×1 (supinated grip)
– 10 DB pronated forearm curls
– 10 DB supinated forearm curls
Wednesday 11/25
A) Build to a 5RM push press in 10 min
B) E2MOM x 16 min (8 sets)
1: 1.1.1.1 power clean + push jerk (rest 10 sec between reps)
2: 2-3 weighted pull-ups @ 21X0
C) 10-8-6-4-2 reps for time
– power clean 135/95
– HSPU/ banded HSPU/ seated DB L-sit
*Remember there are NO evening classes today!
Thursday 11/26
No Class – Happy Thanksgiving!
Friday 11/27
Partner WOD
Saturday 11/28
Masters CF
CrossFit
Barbell/Level 2
Wednesday 11/25 – No evening classes
Thursday 11/26 – Gym closed, Happy Turkey Day!
Friday 11/27 – 10am class (only class of the day)
Saturday 11/28 – Regular schedule
