OPEN GYM all week for MEMBERS ONLY, 5am-6pm
New Years Day OPEN GYM from 9am-6pm
MONDAY, DECEMBER 28th
A.
3 rounds for time:
30 Wall Balls (30/20) or 45 Wall Balls (20/14)
45 Double Unders (90 Single Unders)
30 Pushups
45 Double Unders (90 Single Unders)
Scale to: 30 Wall Balls (20/14), 15 Flash Push-ups, 45 Single Unders
B.
3 rounds for quality:
15 GHD Hip Raises or Supermans
10 Standing Pallov Press (each side)
10 Standing Bicep Curls (each side)
10 Banded Tricep Extensions
1 min half saddle (each side)
1 min twisted cross (each side)
1 min calf stretch on wall (each side)
TUESDAY, DECEMBER 29th
A.
Overhead Squat
5-3-1-1-1
Use a 12min clock to run thru these sets
*Front squat if mobility won’t allow overhead squat
B.
2 sets
21/16 Cal. Row
50ft Front rack Dumbbell Lunge (50s/35s)
15/12 Cal. Row
50ft Front rack Dumbbell Lunge (50s/35s)
9/6 Cal. Row
50ft Front rack Dumbbell Lunge (50s/35s)
-3 min rest between sets-
Scale to: 15/10 Cal Row, FR DB Lunge 35/20's or 20/10's or Walking Lunge
C.
5 min cool down walk or bike erg (easy pace)
1 min couch stretch (each side)
1 min half saddle (each side)
1 min pigeon pose (each side)
WEDNESDAY, DECEMBER 30th
A.
2 sets
40/30 Cal. Assault Bike
30 Thrusters (75/55)
20 Bar Facing Burpees
*Rest 5:00 min b/t sets
Scale to: 30/20 Cals, 20 Thrusters OR (65/45lbs, 55/35lbs), Burpees
B.
10 min
Kipping Pullup Practice
OR
10 min EMOM
3-5 strict pull-ups
OR
10 min EMOM
5-7 Kipping Pullups
C.
1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min child’s pose
30 sec child’s pose left/right (each side)
THURSDAY, DECEMBER 31st
A.
5x5 Power Cleans
* Work up to a heavy 5 touch and go. Complete a set every 2:00
B.
4 Rounds for time:
20 HSPU
25 GHD’s or 20 Toes to Bar
Scale to: Pike Push-ups OR Push-ups, Knees to Chest OR Ab Mat Sit-ups OR Scale to 10-15 reps instead of 20's)
C.
1 min banded overhead distraction on rig (each side)
1 min seal pose
1 min lacrosse ball smash on scapula/upper back on wall (each side)
FRIDAY, JANUARY 1st
OPEN GYM 9am-6pm TODAY
A.
"MCGHEE"
Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box
https://www.crossfit.com/workout/2010/04/15#/comments
Scale to: 275/185lbs, 225/155lbs, 185/135lbs, 135/95lbs, Box Push-ups, 20" > 16"> 12" or STEPS
B.
2021 METERS ON ERG
OR
10 min double under practice
OR
30 unbroken double unders every min for 10 min
C.
1 min calf smash parrallete (each side)
1 min child’s pose
30 sec child’s pose left/right (each side)
1 min twisted cross (each side)
SATURDAY, JANUARY 2nd
OPEN GYM 8am-11am
A.
5 rounds for time:
21 Pull Ups
15 Bar Facing Burpees
9 Shoulder to Overhead (135/95)
Scale to: Jumping/Banded Pull-ups OR Ring Rows, Burpees, 115/75lbs, 95/65lbs, 75/55lb, 55/35lbs, OR scale to 12/9/6 REPS
B.
3 Rounds
10 Barbell Straight Leg Deadlift (moderate loading - controlled reps)
10 Banded Standing Pallov Press
10 Barbell Landmine Twists (each side)
1 min foam roll upper back
1 min foam roll lats (each side)
1 min bicep stretch - hand on wall/fingers down/turn body away slowly (each side)