Workouts for 12/24-12/30/2017

Happy Holidays Jets!

Here's Schedule Changes/Updates for this week:

  • Ric will be hosting Open Gym on Christmas Day at 10a!
  • There will be NO early morning (5:30 & 6:30a) classes on December 26th.
  • On Wednesday, December 27th at 6p, there will only be StrongHuman (no CrossFit).
  • You can always check the calendar here.

Strength Cycle Info:

This week starts our second week of this Wendler cycle. If you need a refresher here's a great article and breakdown of how it works:

  • Week 1 (last week) - 3x5. You will do 3 sets of 5 reps each. On your final set, you will go for MAX reps. Basically, do 5 and then keep going!
  • Week 2 (this week) - 3x3. You will do 3 sets of 3 reps each. Same rules apply on the last set--go for MAX reps and see how many you can do!
  • Week 3 (next week) - 1x5, 1x3, 1x1. For this week, you will do 3 sets. The first of 5 reps, then rest. The second of 3 reps, then rest, the last set of only 1 rep--but you guessed it! Hit that 1 rep and try for more!
  • Week 4 3x5 (deload -- aka recovery)

After these 4 weeks, we will back off our strength cycle slightly and start ramping up our cardio to prepare us for The Open starting February 23rd.


Sunday, December 24

CONDITIONING

"12 Days of Christmas"
For Time:
    1 Shoulder to overhead (135/95#)
    2 Burpees
    3 Pull-Ups
    4 Push-Ups
    5 Toes to Bar
    6 Deadlift (135/95#)
    7 Box Jumps
    8 Lunges
    9 Sit-Ups
    10 KB Swings (53/35#)
    11 Power Clean (135/95#)
    12 Front Squats (135/95#)


Monday, December 25

MERRY CHRISTMAS

Open Gym from 10-11a!


Tuesday, December 26

CONDITIONING

"Who Needs Snow When We Have Sand"
For Time, Performed with Sandbag or Slam ball:
    500m Row
    10 Thrusters
    15 Burpees over Box
    20 Shoulder-to-Shoulder
    25 Walking Lunges
    30 Ground-to-Overhead
    25 Walking Lunges
    20 Shoulder-to-Shoulder
    15 Burpees over Box
    10 Thrusters
    500m Row


Wednesday, December 27

STRENGTH/SKILL

Super Set:
    Deadlift 3x3 @ 70%, 80%, 90% of 2RM
    Max Weighted Active Hang
Rest 2 Min Between Sets

CONDITIONING
21-15-9 for Time:
    OHS (95/65#)
    Ring Dips


Thursday, December 28

STRENGTH/SKILL

Superset:
    Press 3x3 @ 70%, 80%, 90% of 2RM
    Weighted Chin-Ups

CONDITIONING

15 Min AMRAP:
    250m Row
    10 Push Press (105/75#)    FB: 155/105#
    20 Situps    FB: GHD


Friday, December 29

STRENGTH/SKILL

SuperSets:
    Front Squat 3x3 @ 70%, 80%, 90% of 2RM
    45s Front Rack Hold (same load)
Rest 2 Min in Between

CONDITIONING

"Solo Kettlebellpalooza"
2 Rounds for Time:
    8 Alternating Single Arm KB C&J  (from ground)
    10 (5/side NOT alternating) Lunge Press https://www.youtube.com/watch?v=eCl0sHxzY9E
    12 Alternating SA Russian KBS
    14 Goblet Squats
    50m Suitcase Carry


Saturday, December 30

CONDITIONING

"Nasty Girls"
3 Rounds for Time:
    50 Squats
    7 Muscle-ups  (Scale: 7x: 3 Pull-Ups, 3 Dips)
    10 Hang Power Cleans (135/95#)