Weekly Programming: 12/18 – 12/24

Monday, Dec 18, 2017

L200

A.
Deadlift: 3RM

B.
“Jackie”
For time:
– 1000 Meter Row
– 50 Thrusters (45/35)
– 30 Pull-Ups

L100

A.
4 x 8 Push Press

B.
For time:
– 800m Run
– 40 Thrusters (45/35)
– 20 Burpees-over-the-Bar

 


Tuesday, Dec 19, 2017

L200

A.
Bench Press: 5 X 3

B.
3 Rounds:
– 75 Double Unders
– 30 Wallballs (20/14)
– 20 Ring Dips

L100

A.
4 x 6 Deadlifts

B.
3 Rounds for Time:
– 500m Row
– 30 Alt. 1-Arm DB Snatches
– 20 Lunge Jumps

 


Wednesday, Dec 20, 2017

L200

A.
Snatch: 1RM

B.
“Grace”
For time:
– 30 Ground to Overhead (135/95)

L100

A.
3 x 10 Strict Chin-Ups

B.
For Time:
15-10-5
– DB Clean & Jerk
– Strict Hanging Leg Raises

 


Thursday, Dec 21, 2017

L200

A.
Back Squat: 1RM

B.
TEAM WORKOUT (3)
AMRAP 12:00:
Row for Max Meters

*Set the erg for 500m intervals; 0:20 rest btwn intervals: switch partners every 500m.

L100

A.
5 x 3 Back Squats

B.
TEAM WORKOUT (3)
AMRAP 12:00:
Row for Max Meters

*Set the erg for 500m intervals; 0:20 rest btwn intervals: switch partners every 500m.

 


Friday, Dec 22, 2017

L200

A.
Strict Press: 1RM

B.
“Lucky Sevens”
AMRAP 7:00:
– 7 Box Jumps (24/20)
– 7 Burpees
– 7 Kettlebell Swings (55/35)

L100

A.
4 x 5 Wall Walks + 0:05 Iso Hold

B.
AMRAP 7:00:
– 7 Burpees
– 7 Dumbbell Thrusters
– 7 Box Jumps

 


Saturday, Dec 23, 2017

L100 and L200

A.
For time:
1K Row

immediately followed by…

5 Rounds:
– 9 Front Squats (155/105)
– 12 Chest to Bar Pull-Ups

immediately followed by…

1K Row

 


Sunday, Dec 24, 2017

L100 and L200

A. “12 Days of CFSA Xmas”
1 Thruster 135/95
2 Burpees over the Bar
3 Push Ups
4 Pull-Ups
5 Wallballs
6 Toes 2 Bar
7 Box Jumps Overs 24/20″
8 Kettlebell Swings 70/53
9 Hang Power Cleans 135/95
10 Shoulder to Overhead 135/95
11 Calorie Row
12 OH Plate Lunges 45/25

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.

This is a 90-minute class!