TUESDAY 12/18

STRENGTH

Push Press

5x5x5x5x5

BASICS

10-9-8-7-6-5-4-3-2-1

Wall Balls

1-2-3-4-5-6-7-8-9-10

Ring Dips

CROSSFIT

15 Min Amrap

5 Push Press 185/115

10 Ring Dips

200 Meter Row

Quote of the Day

“Most people never run far enough on their first wind to find out they’ve got a second. ”
William James

 

Monday 12/17

BASICS

15 Min AMRAP

10 Ring Rows

10 KB Swings 53/35

10 Ab Mat Sit ups

CROSSFIT
Strength–

Deadlifts 3x3x3x3x3

WOD

5 Rounds For time
20 Ring Rows
20 KB swings 70/53
20 Ab Mat Sit ups

Quote for the Day

“Gold medals aren’t really made of gold. They’re made of sweat, determination, and a hard-to-find alloy called guts. “
Dan Gable

Sunday 12/16

Team Angie

100 Pull Ups  *Partner Holds Chin up over bar

100 Push ups * Partner Holds Plank

100 Sit ups * Partner Holds Hollow Body Position

100 Squats *Partner Holds Squat at bottom position

*Must Complete each set of 100 before moving on to the next exercise!

Quote of the Day

“Good, better, best. Never let it rest. Until your good is better and your better is best. ”
Tim Duncan

Saturday 12/15

“The 12 Days Of Chrismas”

1 Burpee

200 Meter Row/ Run

3 Pull Ups

4 Air Squats

5 Toes to Bar

6 Hand Release Push ups

7 Wall Balls

8 Kettlebell Swings

9 Box Jumps

10 Hollow Body Situps

11 Jumping Lunges

12 Handstand push ups

The workout goes just like the song, Each round is repeated before moving on to the next day!!

Quote for the Day!!

“My attitude is that if you push me towards something that you think is a weakness, then I will turn that perceived weakness into a strength.”
Michael Jordan

Friday 12/14

Basics

Cindy

20 min Amrap

5 Pullups

10 Pushups

15 Squats

Crossfit

Grindy

10 Clean and Jerks 135/95

5 Rounds of Cindy

10 Clean and Jerks 135/95

5 Rounds of Cindy

10 Clean and Jerks 135/95

FRIDAY 12/14

BASICS

THURSDAY 12/13

BASICS

Movement of the day:

Deadlift 5-5-5-5-5

WOD

Every minute on the minute for 12 minutes complete:

3 Wall Balls

6 Ball Slams

9 Overhead Walking Lunges

CROSSFIT

WOD

30-25-20-15-10-5

Wall Balls

Burpees

Then to cash out:

For time

3 rounds of 500 meter row

Each round starts on the 3 minute mark (i.e you must complete 500 meters within 3 minutes, if you complete it in 2.10 then rest for the remaining 50 seconds before the next round starts)

WEDNESDAY 12/12

BASICS

Movement of the day:

Kettlebell skills: Russian swing and American Swing

WOD

12 minute AMRAP

10 push ups

15 Kettlebell swings

200 meter sprint

 

CROSSFIT

STRENGTH

Squat Snatch: 2-2-2-2-2

– If you cannot squat snatch or are not confident with squat snatching, then you will do a power snatch and overhead squat for each squat snatch.

Hang Power Clean: 3-3-3

 

WOD

“GWEN”

15-12-9

Clean and Jerk

– Touch and go from the ground only

– A re-grip from the ground is a foul i.e not allowed

– No dumping the weight from overhead or anywhere

– You cannot let go of the bar

– Use the same weight for each set

– Rest as much between each set as needed

– I would rather you push yourself and go heavy and fail at the last few reps, than go light and think later “man i should have gone heavier”

 

https://www.crossfitstrongisland.com/949/949/