Holiday Schedule Monday

Monday Holiday Schedule

4am strength 1st/open gym til

630am, 8am CrossFit,

930am CrossFit,

3pm strength 1st/open til Coach Leaves

8pm Strength 1st/open gym til Coach Leaves

Holiday Hero wod

"Agent Billy Clardy III"

AMRAP (in a Team of 3) in 48 minutes

Partner A: Run 400 meters

Partner B performs AMRAP of:12 Overhead Plate Alternating Lunges (45/25 lb)6 Burpees to Plate (45/25 lb)19 Plate Ground-to-Overheads (45/25 lb)

Partner C: Rest

All partners rotate when Partner A finishes the run

Wear a Weight Vest (20/14 lb) throughout

Tuesday

A)Warm up

B)E3MOM 10x for load

-150m run

-10 Toes to bar

-2 Hang Squat Snatches (climbing)

C)optional accessory work

w/partner shared reps 1 works 1 rests

120 Plate Site ups

120 russian twists

Bootcamp/Tuesday

A) warm up

B)with running clock

0-5 1K row or ski

5-12 amrap

-15 Goblet squats 44/26kb

-12 Hands on Bench Push ups

-9 Sumo DL High pulls 95/65

12-? 1 mile run

use remainder of time to continue the above amrap til the 26min mark

score is rounds plus reps. pick up where you left off on amrap from the 1st time to the 2nd amrap.

Wednesday

A)Warm up

B)wod prep/instruction

C)4x for reps

mins 0-2 Max Cal Row/Ski/Bike

3-5 Max Back Squats @40%

6-8 Max American KB Swings 70/53

1minute rest/recover

BootCamp/Wednesday

A)warm up

B)wod prep

C)3x

-15 HSPU

-15 Pull ups

then.....

100 sit ups

then.....

3x of

-15 Wall Balls 20/14

-15 KB Swings 61/44

then.....

100 '3' count flutter kicks

Thursday

A)Warm Up

B)EMOM 14

Min1 -5 Bench Press (Cimbing)

2 -5 Chinups (Scale up with 3 sec tempo if too easy)

C)amrap 12

10/7 ring push ups

15/12 cal row

20 ALT DB Snatches 50/35

Bootcamp/Thursday

A)Warm Up

B)wod prep/Instruction

C)10x

-10 Toes to bar

-10 ALT DB front racked lunges 50s/35s (Each Leg)

(Switch lunges to DB Front squats at 6th round til done)

Friday

A)warm Up

B)FEB bday wod

for time. 200m med ball run 20/14

42 deadlifts 135/95

200m med ball run

29 box jump overs 24/20

200m med ball run

27 hang power cleans

200m med ball run

41 sit ups

200m med ball run

31 front squats

200m med ball run

Bootcamp/Friday

A)warm up

B)EMOM 10

(Movements alternate minutes)

DB Bench Press

5x8-12

Bent over Rows

5x 8-12 reps

C)Vanessa's Bday wod

32 reps of the following complex for time,

1 Hang Clean (any)

2 Shoulder to over head 115/75

Saturday

A)warm up

B)EMOM 12

Min 1 -10 DB Floor Presses 50s/20s+

2 -10 Pull Ups

Then EMOM 10

MIN 1 -100m run

2 -Max wall balls 20/14

Then EMOM 8

Min 1 -15 Sumo Deadlift High Pulls 75/55

- Max Buprees