Monday

Back Squat (see training cycle below)

For Time:
100 Thrusters 135/85#

Tuesday

Bench Press (see training cycle below)

For Time:
100 Burpee Pull Ups
OR 
100 Burpee Box Jumps 24/20"

*If you can't do a pull up do the box jump version
*Pull Up Bar must be just out of reach
*May jump in to pull up
 

Wednesday 

8 am ONLY

Thursday
10 am ONLY

Friday 

3" Defict Deadlift 1RM

 

5 Rounds For Time:
50 Wall Ball
25 Pull Ups

 

Strength Percentages for the week:

After a progressive warm up complete

5 x 75%

3 x 85%

Rep Test x 95%

 

*using 95% of your 1RM as the training max

Monday

Back Squat (see training cycle below)

Five rounds for time of:
15 Hang Squat Clean 135/85#
30 Push-ups

Tuesday

Bench Press (see training cycle below)

"Tabata Something Else"
8 Rounds each for total score:
Pull Ups
Push Ups
Sit Ups
Squats

*May do in any order
*Must stay in each station for all 8 rounds
*1 minute break transitioning to next station

Wednesday 

8 am ONLY

Thursday
Merry Christmas!!!!

Friday 

5 pm & 6 pm ONLY

Conventional Deadlift 3RM

*No touch and go reps

*No dropping the bar

*Must reset on each rep

 

15 Minute AMRAP:

15 Double Unders

15 Sit Ups

15 Supermans
 

Strength Percentages for the week:

After a progressive warm up complete

3 x 70%

3 x 80%

Rep Test x 90%

 

*using 95% of your 1RM as the training max

Monday
Back Squat (see training cycle below)
20 Minute AMRAP:
10-C2B Pull Ups
20-Back Squats 95/65#
30-Double Unders
*Back Squat taken from the floor


Tuesday
Shoulder to Overhead (see training cycle below)
12 Minute AMRAP:
Squat Cleans-1 Minute
Shoulder To Overhead-1 Minute
Squat Cleans-2 Minutes
Shoulder To Overhead-2 Minutes
Squat Cleans-3 Minutes
Shoulder To Overhead-3 Minutes
*Barbell 135/85#
*Scored as total reps


Wednesday
Bench Press (see training cycle below)
For time:
40-Burpees
40-KB Snatch (20-R & 20-L) 
30-Burpees
30-KB Snatch (15-R & 15-L)
20-Burpees
20-KB Snatch (10-R & 10-L)
*KB 53/35#
*Break up KB Snatches as needed




Thursday
For time:
Run 800 meters
30-Ring Dips
30-HSPU
30-Snatches 75/55#
30-Burpees
30-Pull-Ups
30-Thrusters 75/55#
Friday
Sumo Deadlift 1RM

3 rounds for time of:
150-Double Unders
50-Walking Lunge Steps


Strength Percentages for the week:
After a progressive warm up complete
5 x 65%
5 x 75%
Rep Test x 85%
AMRAP x 65%
*using 95% of your 1RM as the training max

Monday

Back Squat (see training cycle below)

 

2 Rounds for time:
10-Front Squats 185/125#
10-Burpee Pull Ups

 

Tuesday

Shoulder to Overhead (see training cycle below)

 

20 Minute AMRAP:

10-Squat Cleans 95/65#
10-Ring Dips

 

Wednesday

Bench Press (see training cycle below)

"Jenny"
20 Minute AMRAP:
20-OHS 45#
20-Back Squat 45#
400 Meter Run OR 50-Double Unders 

Thursday

For Time:

75-American KBS 53/35#
200-Double Unders
75-American KBS 53/35#

Friday

Deadlift + Chains 1RM

 

CrossFit Open WOD 12.1
7 Minute AMRAP:
Burpees
*Burpees to 6" target above reach

 

 

Strength Percentages for the week:

After a progressive warm up complete

5 x 75%

3 x 85%

Rep Test x 95%

AMRAP x 75%

 

*using 92% of your 1RM as the training max