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Friday Dec 27th

Strength:
3,3,3 Press
3,3,3 Push Press
3,3,3 Push Jerk
WOD:
“Twinkle Toes”
21,15 and 9 of:
Power Snatch (135,95)
Toes 2 Bar
L2 – (115/65) Knees to Elbows. 
L1 – (Less than 65) Sit Ups
 

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December 26th 10:00 A.M. Only! “Open House Workout”

STEP AWAY FROM THE CAKE.  CHRISTMAS IS OVER.  Join us at 10:00 A.M. Only for an “Open House Workout”.  Everyone is welcome regardless of fitness level!

WOD

10:00 A.M. only “Open House Workout”

 

*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 Clean, then 1 Clean + 2 HSPU, then 1 Clean + 2 HSPU + 3 Front Squats, etc.

The WOD is complete when the 12 Thrusters are completed.
“12 days of Christmas”:
1 DL
2 pull ups
3 clapping push ups
4 toes to bar
5 KBS
6 wall balls
7 burpees
8 split jumps
9 sit-ups
10 box jumps
11 10 meter shuttle runs
12 HSPU

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Monday Dec 23rd

Make sure to visit “Latest News” for the Holiday Schedule!

Strength:

Complete 1 Turkish Get Up (Heavy but Perfect) on each side every minute on the minute for 10 Minutes.  Increase load during work if needed.

WOD:

“13.4”

MEN 
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

WOMEN 
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

level 2 Intermediate (95/65) and Knees to Elbows

Level 1 Beginner (Less than 65) and Sit Ups

WOD

Friday Dec 20th

Strength
HBBS (Week 4)
1 x 8 @ 65%
1 x 8 @ 70%
1 x 8 @ 75%
1 x 8 @ 80%
WOD

“The Bee’s Knees”
4 Rounds
10 Toes 2 Bar
15 Shoulder 2 Overhead (135/95#)
20 Split Jumps
L2: Knees 2 Elbow, S2O (95/65#) & Jumping Squats
L1: K2C or Cobra Kicks, S2O (65# or less) & Air Squats

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Dec 19th Blackman Strength and Conditioning

Warm Up:
100 Double Unders
Then:
3×10 of GHD Sit ups, GHD Back Ext and PVC Overhead Squats
Strength:
Squats:
1×8 @65%
1×6 @ 70%
1×6 @ 80%
1×6 @ 85%
WOD:
“DT”
5 Rounds of:
12 Deadlift
9 Hang Power Clean
6 Push Jerk

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Thursday Dec 19th

Hey CFM!  Welcome the Lady Strikers Teams to the CFM family!

*Student Athlete Drop In at 4:30 P.M.
*”On Ramp” at 9:00 A.M. and 6:00 P.M.
*Strikers Strength and Conditioning at 7:00 P.M.
*Gymnastics Specialty Class at 6:00 P.M.
Strength
3 rds NOT for time
3-5 muscle ups
30-45 sec Lsit
15-20 GHD sit ups

WOD

“Franish”
3 Rounds
15 Thrusters (115/75#)
15 Chest 2 Bar pull ups
L2: (95/65#) & Pull ups
L1: (65/45# or less) & Banded Pull ups

 

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Wed Dec 18th

*Weightlifting Specialty Class at 6:00 P.M.
Skill
Every 90 sec x 5
50 double unders
WOD
“DT”
5 rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
(155, 105#)
L2: (115/75#)
L1: (95/65# or less)

WOD

Tuesday Dec 17th

*”On Ramp” at 9:00 A.M. and 6:00 P.M.
*Student Athlete Drop in at 4:30 P.M.
*Strikers Strength and Conditioning at 7:00 P.M.
Strength
HBBS (Week 4)
1 x 8 @ 65%
1 x 8 @ 70%
1 x 6 @ 80%
1 x 6 @ 85%
WOD
“See Jane Run”
30-20-10-20-30
Kettlebell Swings (53/35#)
Box Jumps (24, 20″)
400m run after each round.
* 25min cap
L2: same
L1: KB 35# or less, step ups & 2 laps after each round

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