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Programming for the week of December 28 2015

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Monday
COMPETITIVE

A. Clean & Thruster
[1+2] Work to a heavy set

B. 4 rounds for time:
10 Thrusters @ 95/65lbs
5 Bar muscle up

FITNESS
A. Thruster from the rack
Work to a 3RM

B. 3 rounds for time:
10 Thruster
10 Pull up
10 Dips

STRENGTH
Snatch Triples
– Work up to a heavy triple for the day, add weight slowly getting some volume in along the way!

5 Sets
High Hang(Pockets) + Hang(above knee) + Low Hang(Below knee) @ 75%

5 Sets
3 x Low Hang Snatch Pull 75%
*Go below the knee each pull.

5 Sets
3 x Snatch Pulls from floor 80%
*USE STRAPS FOR ALL HANG MOVEMENTS AND PULLS

10 RDS
5 c2b Pull up
5 Strict Press

10 RDS
10 GHD sit ups
10 reverse hypers

Tuesday
COMPETITIVE

A. Front Squat
5-3-1-1-1

B. Every 4 min on the min
10 Lunges @ 50% of todays 1RM FS
30 Hammer strikes
10 Toes to bar

FITNESS
Sub 10 weighted sit ups for TTB

STRENGTH
Front Squats
10 x 3 reps 80%

Back Squats
3 x 3 reps 80%

50 TTB in as few sets as possible

WEIGHTLIFTING
barski snatch: 3 from hang (launch) NO STRAPS!! WORK up to (70%x3, 75%x3, 80%x3)X2

Snatch high pulls: (Panda pulls) use legs hard! !85%x3, 90%x3x2 sets

Wednesday
COMPETITIVE

A. Bench Press
Work up to a heavy 3 reps

B. 15 min EMOM
M1,15 C2B Pull ups
M2, 50 Double unders
M3, Row 20/15 cal

FITNESS

A. Bench Press
Work up to a heavy 3 reps

B. 15 min EMOM
M1, 15 Ring pull ups
M2, skipping for 0:50 sec
M3, Row 15/10 cal

STRENGTH
2 Position Clean Waves
From Hang + From Floor
2 x (75%/80%/85%)

Clean Pulls
100% 2 x 3 reps
105% 1 x 3 reps

Front Squat + Jerk
1 + 1 x 6 sets (Working up in weight)

EMOM for 10 min
5 c2b Pull up
5 Dips

Thursday
ALL LEVELS

“Filthy Fifty”
For time:
50 Box jump 24/20″
50 Jumping pull ups
50 Kettlebell swings 1.5/1 pood
Walking Lunge 50 steps
50 Knees to elbows
50 Push press 45/35lbs
50 Back extensions
50 Wall ball shots 20/14lbs
50 Burpees
50 Double unders

STRENGTH

Back Squats
10 x 3 reps 80%

Front Squats
3 x 3 reps 80%

Do this stuff after you do class

WEIGHTLIFTING

SNATCH: WORK UP TO A HEAVY SINGLE

CLEAN AND JERK: WORK UP TO A HEAVY SINGLE

Friday

Gyms closed, stay home and goal set for the year.

Saturday
COMPETITIVE
Clean (Touch and go for as long as possible, balance between speed, quality ans weight)
5 Reps EMOM x 5 min (55%)
4 Reps EMOM x 5 min (60+%)
3 Reps EMOM x 5 min (65-70%)
2 Reps EMOM x 5 min (75%)
1 Rep every 0:30 x 5 min (80%)
1 Rep EMOM x 5 min (85%)
*Percentages are suggestions based off of 1RM Snatch so you can have an idea how heavy to be.

FITNESS

30 min EMOM
M1, 10 Russian Kettlebell Swings
M2, 15/10 Cal Row
M3, 10 Burpees or 50 Double unders

Sunday
ALL LEVELS

“Fight Gone Bad!”

Three rounds of:
Wall-ball 20/14lbs 10/9′
Sumo deadlift high-pull 75/55lbs
Box Jump 24/20″
Push-press 75/55lbs
Row for Cal

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

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