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Weekly Programming: 1225 – 1231

Monday, Dec 25, 2017

Christmas Day – NO CLASSES

 


Tuesday, Dec 26, 2017

L200

A.
Clean & Jerk: 3, 2, 1, 3, 2, 1, 3, 2, 1

B.
AMRAP 6:00:
– 10 Burpees
– 15 Shoulder to Overhead (115/75)
– 20 Pull-Ups

L100

A.
3 x 8 DB Romanian Deadlifts (down just past the knee)

B.
AMRAP 6:00:
– 10 Burpees
– 10 Dumbbell Push Presses
– 10 Dumbbell Box Step-Ups

 


Wednesday, Dec 27, 2017

L200

A.
Back Squat: 5 X 5

B.
3 Rounds for Time:
– 40 Double-Unders
– 30 OH Plate Walking Lunges (45/25)
– 20 Russian Twists (45/25)

L100

A.
4 x 6 Back Squats

B.
3 Rounds:
– 20 Alt. 1-Arm Dumbbell Snatches
– 20 DB Walking Lunges
– 20 V-Ups

 


Thursday, Dec 28, 2017

L200

A.
Bench Press: 5 X 5

B.
EMOM x 10:
– Odd min: 15 burpees followed by as many Strict Dips as possible in the remainder of the minute
– Even min: Rest

L100

A.
4 x 10 DB Floor Presses

B.
EMOM x 10:
– Odd min: 15 burpees followed by as many Push-Ups as possible in the remainder of the minute
– Even min: Rest

 


Friday, Dec 29, 2017

L200

A.
4 Rounds:
– 1 Snatch + 2 Overhead Squats

B.
3 Rounds for Max Reps:
1:00 – Pull-Ups
1:00 – Alt. 1-Arm DB Snatches (50/35)
1:00 – Cal Row
1:00 – Rest

L100

A.
4 x 5 Overhead Squats

B.
3 Rounds for Max Reps:
1:00 – Pull-Ups
1:00 – Kettlebell Swings
1:00 – Double Unders
1:00 – Rest

 


Saturday, Dec 30, 2017

L100 and L200

A.
PARTNER WORKOUT

AMRAP 20:00:
– 10 Hang Squat Cleans (135/95)
– 10 Shoulder-to-Overhead (135/95)
– 10 Box Jumps (30″/24″)

*P1 works; P2 rests; Partners alt. rounds

 


Sunday, Dec 31, 2017

L100 and L200

A. “Year Gone Bad”

3 Rounds For Total Reps:

  • 1 minute Wall Balls (20/14 lb)
  • 1 minute Kettlebell Swings (53/36lbs)
  • 1 minute Burpees
  • 1 minute Push Press (75/55 lb)
  • 1 minute Row (calories)
  • 1 minute Rest

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.

 


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