A) E2MOM x 10 min (5 sets) – back squat
– set 1: 5 @ 60%
– set 2: 5 @ 70%
– sets 3-5: 3-5 @ 80%
B) Every 5 minutes x 4 sets @ 90+%:
– 400m run
– 10 UB thrusters
– 10-15 pull-ups
*Pick a weight on thrusters so that they are challenging but unbroken.
Author: Ryan Savard
A) Five sets of:
– strict overhead press x 2.2.2.2.2
(rest 10 seconds between doubles)
– R30S
– 10-15 hollow rocks
– R90S
B) 3 rounds for efficiency:
– sled pull x 1 lap (AFAP)
– 8 TGUP sit-up per side (heavy but steady)
– 10 KB overhead walking lunges (AHAP)
– 10-15 seated banded hamstring curls w/ pause (green band)
A) E3MOM x 15 min (5 sets):
– 5 speed deadlifts @ 30X1 (halting 2 inches above ground)
– 3 seated box jumps (tall)
*Both movements should be as explosive as possible
B) E4MOM x 12-16 min (4-5 sets):
– 200m run
– 30 double unders
– 15 RKB swings (heavy)
– 10 burpees
A) E3MOM x 12 min (4 sets):
– 6 goblet hold Bulgarian split squats per side @ 20X1
– 8-10 supinated bent over BB row @ 20X1
B) Every 6 min x 3-4 sets all out:
– 250m row sprint
– max effort set of unbroken wallballs
*Try and output same intensity for each round.
Programming Overview: Dec. 26 – Jan. 1
Please make sure to check out our schedule for this week!
Monday 12/26
“The Chief”
Max rounds in three minutes of:
– 3 power cleans (135/95 lbs)
– 6 perfect push-ups
– 9 air squats
Rest 60 seconds between rounds and complete a total of 5 rounds picking up where you left off on the previous round.
Tuesday 12/27
A) E3MOM x 15 min (5 sets):
– 5 bench press @ 20X1 (build to a tough set of 5 at tempo)
– 10 bent over reverse flys
– 15 hollow rocks
B) For time:
– 1K row
– 800m run
*This is a tester and should be done AFAP.
C) 3 rounds for efficiency:
– 6 double hammer grip bicep curls @ 4040
– 15 banded tricep pull downs
Wednesday 12/28
A) E3MOM x 12 min (4 sets):
– 6 goblet hold Bulgarian split squats per side @ 20X1
– 8-10 supinated bent over BB row @ 20X1
B) Every 6 min x 3-4 sets all out:
– 250m row sprint
– max effort set of unbroken wallballs
*Try and output same intensity for each round.
Thursday 12/29
A) E3MOM x 15 min (5 sets):
– 5 speed deadlifts @ 30X1 (halting 2 inches above ground)
– 3 seated box jumps (tall)
*Both movements should be as explosive as possible
B) E4MOM x 12-16 min (4-5 sets):
– 200m run
– 30 double unders
– 15 RKB swings (heavy)
– 10 burpees
Friday 12/30
A) Five sets of:
– strict overhead press x 2.2.2.2.2
(rest 10 seconds between doubles)
– R30S
– 10-15 hollow rocks
– R90S
B) 3 rounds for efficiency:
– sled pull x 1 lap (AFAP)
– 8 TGUP sit-up per side (heavy but steady)
– 10 KB overhead walking lunges (AHAP)
– 10-15 seated banded hamstring curls w/ pause (green band)
Saturday 12/31 – New Year’s Eve
8am Masters
9am CrossFit
10am Barbell
11am Intro To CrossFit
Sunday 1/1 – New Year’s Day
Gym Closed
Gym Closed – Merry Christmas!
8am Masters
12 rounds for time with a partner:
– 12 RKB swings
– 10 DB thrusters
– 200m run
*Partners will alternate after each movement.
9am CrossFit
For time with a partner:
– 2000/1600m row
– 150 wallballs (20/14)
– 1500/1200m row
– 100 pull-ups
– 1000/800m row
– 50 burpees over rower
10am Barbell – Clean & Jerk
A) 4 sets:
– 1 x 3-position clean + 1 x push jerk + 1 x split jerk
*Build from 55-65%.
B) 6 sets:
– 1 clean + 1 jerk
*Build 65-95%.
C) 3 sets:
– 3 x clean pulls at 100-105%
– 8-10 single arm DB strict press @ 20X1
A) Take 15 minutes to build to a new 10 rep max on back squat.
*Only do 1-5 reps on your build up sets then 10 on the weight you’re testing.
*If you completed all 10 last week then add 5-10+lbs.
*Last time for this.
B) 3 sets for efficiency:
– box push x 1 length (AFAP)
– 20 single leg cross-over toes to bar (10/side)
– 10 KB overhead walking lunges (AHAP)
– 10-15 supine medball hamstring curls w/ pause
*Sub KB OH carry with KB front rack walking lunges x 12 reps if the OH position isn’t there.