Monday, December 31st

Strength:
Back Squat 3x4-6

Oly:
Power Clean + 2 Split Jerks

Metcon:
"Tabata This!"

Tabata Row
- Rest 1 minute
Tabata Squats
- Rest 1 minute
Tabata Pull-ups
- Rest 1 minute
Tabata Push-ups
- Rest 1 minute
Tabata Sit-ups

Saturday, December 29th

Skill:
Bar Muscle-ups

Strength:
Front Squats
As Fast as Possible - use 50-80% of 3RM
8 x 3

Metcon 1:
7 Rounds
7 Squat Clean Thrusters
7 Toes to Bar

Metcon 2:
5 Rounds
7 Hang Power Snatches
10 Lateral Box Jump Burpees

Friday, December 28th

Skill:
Pick one (or both if you have the time)
10 minutes of Muscle-up and/or HSPU skill work. Pick which part of the movement you need to improve on the most.

Strength:
Deadlift 3x3 - be smart. Heavy, but perfect technique

Metcon:
10 Rounds
5 Deadlifts (225/155)
10 Wallballs

Thursday, December 27th

Oly:
Every :30 for 5 minutes (11 total reps)
1 Clean @ 85-90% of 1RM

Strength:
Press 5

Metcon:
5 Rounds
5 Push Presses - As Heavy as Possible
15 KB Swings
25 Double Unders

Endurance:
Airdyne or Rower
10 minutes of
:30 on
:30 rest

Keep a consistent pace at 90% perceived effort/intensity. 

Wednesday, December 26th

Oly:
High Hang Snatch
8x2 - heavy - 60-90 sec rest

Strength:
Back Squat 10

Metcon:
"2 Car Garage"
3 Rounds
15 Pull-ups
15 Front Squats (135/95)
15 Burpees

Saturday, December 22nd

For Time
30 Snatches (135/95)

- rest 10 minutes

EMOTM for 12 min
2 Ground to Overhead (155/105)
AMRAP Bar-hop Burpees

- rest 10 Minutes

3 Rounds
50 Double Unders
15+ Pull-ups

Friday, December 21st

Oly:
Every :30 for 5 minutes
2 Power Cleans + 1 Push Jerk - as heavy as possible with good technique

Strength:
Back Squat 3x4-6

Metcon:
12 Days of Christmas

Each person has 1 set of heavy dumbbells and a Kettlebell

1.    Power Clean and Jerks
2.    Single Arm Power Snatch
3.    Thrusters
4.    Pull Ups
5.    Burpees
6.    KB Swings
7.    Sit Ups
8.    Jumping Squats
9.    Clapping Push Ups
10.    Weighted Lunges
11.    DB Push Press
12.    Man Makers


To be done in the style of the “12 Days of Christmas” song.

1 ... 2,1 ... 3,2,1 ... 4,3,2,1 ...

Thursday, December 20th

Skill:
6 sets of HSPUs
alternate between
Max Rep Strict HSPUs and
Max Rep Kipping HSPUs

Oly:
Power Snatch 3
+ Overhead Squat 3

Metcon:
AMRAP in 12
3 Strict, Deadhang Pull-ups
6 Power Snatches
9 Overhead Squats

Endurance:
10+ minutes of Rower or Airdyne interval work

Wednesday, December 19th

Strength:
Thruster 3

Metcon:
5 rounds for reps of:
1 minute of Wallballs
- 1 minute of rest
1 minute of Burpees
- 1 minute of rest

Skill:
Max Rope Climbs in 2 minutes

Weighted Pull-ups 3x5
Weighted Dips 3x5

Tuesday, December 18th

Strength:
Back Squat 3x4-6

Oly:
Clean 3

Metcon:
10 Squat Cleans
20 Pull-ups
30 Lateral Barbell Hops
40 Back Squats
30 Lateral Barbell Hops
20 Pull-ups
10 Squat Cleans

Endurance:
Row
5 Rounds
:60 sec max meters
:60 sec rest

Monday, December 17th

Oly:
High Hang Snatch (Heavier than last week, IF technique allows) - Demo Video
8 x 2 - rest 60 seconds between sets.
You should be catching these at the bottom of a squat. Work on your speed under the bar. 

Strength:
Push Press 5

Metcon:
AMRAP in 14
7 Push Presses (115/75) - unbroken
7 Single Arm KB Swings L
7 Single Arm KB Swings R
21 Double Unders

Skill Work:
Gymnastics Class if you can,
HSPU / Ring Dip / Pistol skill work if you can't

Saturday, December 15th

Skill Work:
Muscle Ups
KB Swing efficiency

Oly:

Every 30 seconds for 5 minutes
1 Snatch (+5lbs heavier than 12/8/12)

Metcon:
2009 CrossFit Games Final WOD
30 "Squat" Clean and Jerks (155/105)

Partner WOD:
Accumulate
100 OHS (115/75) - heavier if you can
200 Double Unders
-Switch partners every 10 OHS

Friday, December 14th

Skill Work:
6 sets of HSPUs
alternate between
Max Rep Strict HSPUs and
Max Rep Kipping HSPUs

Metcon:
On the Minute for 20 Minutes
Odd: 3 Power Snatches (Touch-and-go)
Even: 6 Front Squats

Work Capacity:
Airdyne
5 Rounds
:60 Max Calories
:60 Rest

Thursday, December 13th

Oly:
On the Minute for 7 Minutes
5 Touch-and-go Power Cleans - Heavy, but perfect.

Strength:
Deadlift 3x3 - With a perfectly flat back. Don't be stupid.

Metcon:
21 - 15 - 9
Deadlifts (225/155, aim for unbroken reps)
Wallballs
Toes to Bar

Endurance:
at least 10 minutes of intervals on the rower. :30/:30, 500m repeats, :60/:60, whatever you want today. Make it hard. (I'm going to do 4x500m Rows with 1 minute of rest between rows.)

Wednesday, December 12th

Skill Work:
10 Minutes of Muscle-up practice
If you have MUs, work on being more explosive with your kip, leading with your hips, and leaning back at the top. Turn out at the bottom of every rep. Get better at stringing together multiple reps.
If you don't have MUs, work on false grip pull-ups, pulling the rings to your upper abs, and practice the transition on low rings.

How to develop a stronger false grip:
false-grip-progressions-pt1
false-grip-progressions-pt2

Strength:
Back Squat 3x4-6 - +5lbs from last time if you hit 3x6

Metcon:
7 Rounds
7 KB Snatch L (Yes, KB Snatches)
7 KB Snatch R
7 CTB Pull-ups
7 Box Jumps

Abz:
3 x 10 x GHD Sit-ups
3 x 8 x GHRs

Tuesday, December 11th

Oly:
On the Minute for 5 Minutes
2 Clean and Jerks @ 80% of 1RM
- Rest 1 minute and add 20/10 lbs to the bar
AMRAP in 2 minutes
Clean and Jerks
 
(always assume squat cleans unless it says power clean)


Strength:
Press 5

Metcon:
4 Rounds
In 3 Minutes
250m Row
20 Burpees (class is doing 10-15)
Max Rep KB Swings

- rest 3 minutes between rounds
- score = total KB Swings

Attack each round. The goal here is to improve recovery speed.

Monday, December 10th

Oly:
High Hang Snatch (Heavy, but technically sound) - Demo Video
8 x 2 - rest 60 seconds between sets.
You should be catching these at the bottom of a squat. Work on your speed under the bar.

Skill:
3 x Max Strict HSPUs + Max Kipping HSPUs

Metcon:
10 Rounds
3 Power Cleans
3 Front Squats
3 Push Jerks
- Start light, finish heavy
- Rest as needed between rounds

Saturday, December 8th

Oly:
Every 30 seconds for 5 minutes:
1 Snatch @ 80% of 1RM
Every 30 seconds for 5 minutes:
1 Power Clean & Push Jerk @ 80% of 1RM

Metcon:
20 Wallballs
20 Sit-ups
20 Box jumps
20 Push-ups
20 "Squat" Cleans (135/95)
20 Double-Unders
20 Thrusters (95/65)
20 Pull-ups
20 Overhead squats (95/65)
20 Kettlebell Swings
20 Push Presses (95/65)
20 Dips
20 KB Sumo Deadlift High Pulls
20 Burpees
20 Back Squats (135/95)
20 GHD sit-ups
20 Walking lunge steps
20 Deadlifts (135/95)
20 Knees to elbows
20 Front Squats (135/95)

Group Work:
Perform 10 rope climbs per person in class.

If there are 12 people in advanced class today, do 120 total rope climbs. Expect some people to do more than 10 climbs and others fewer than 10.

Friday, December 7th

Strength:
Back Squat 3x4-6

Metcon/Skill:
10,9,8,7,6,5,4,3,2,1
HSPUs
Pull-ups
- Both strict if you need to be stronger at these movements, both kipped and CTB if you need to improve you skill and gymnastic ability. This is less about how fast you can move, and more about quality movement.

Metcon:
1000m Row Time Trial

Cash Out:
Work on something you need to be better at. Pistols, Double-Unders, Handstand walking, Snatch Balances, etc. You know your weaknesses. Don't ignore them.

Note:
Tomorrow's advanced class is going to be fun. Try to make it out if you can.

We'll be Snatching, Power Clean & Push Jerking, Rope Climbing, and this: 20x20

Thursday, December 6th

Skill:
Ring Dips 5x5 - weighted and strict

Oly:
On the Minute for 12 Minutes
Power Snatch 1 + Overhead Squat 1

Metcon:
3 Rounds
25 Wallballs
20 Burpees
15 Power Snatches (96/65)

Endurance:
Row
10 minutes
:35 on
:25 rest

Wednesday, December 5th

Oly:
Power Clean - rest 30-60 seconds between sets, touch and go when possible.
3@ 75% of 11 - 10 - 2012
2@ 80%
1@ 85%
3@ 80%
2@ 85%
1@ 90%
3@ 85%
2@ 90%
1@ 95%

Strength:
Front Squat 3x3

Metcon:
AMRAP in 4
7 Front Squats 115/75
7 Toes to Bar

-rest 90 seconds

AMRAP in 4
7 KB Swings
7 Front Squats

- rest 90 seconds

AMRAP in 4
7 Toes to Bar
7 KB Swings

Tuesday, December 4th

Strength:
Back Squat 3x4-6

Bench Press 3x6

Metcon:
Partner workout
3 rounds of:
500 meter row
Push Press (135 / 95)

Partner #1 rows 500m while partner #2 gets as many Push Presses as possible.  Then they switch.  Each person performs each exercise three times.


Extra Credit Abz:
3 x 10 x GHD Sit-ups
3 x 5+ x GHRs

Monday, December 3rd

Oly:
Clean 7 x 1 @ 85% of 1RM - rest 30-60 seconds between reps
(To clarify, these are "squat" cleans)

Strength:
Deadlift 3 (with a PERFECTLY flat back)

Metcon:
AMRAP 20 Minutes
5 Deadlifts (225 / 155 - all touch and go unbroken, heavier if you can)
5 Pull-ups
10 Push-ups
15 Squats

Skill Work:
7:30 gymnastics class.
HSPU practice if you can't make it.
3 x Max Strict HSPU + Max kipping HSPU