Arctic Core Blast – 6:45pm!!!!
Don’t forget to mark you calendars for our FREE Nutrition Seminar and register for the Nutrition Challenge starting in January
REGISTER HERE –> https://nobullnutrition.co/
Strength:
E3MOM 15
Deadlifts
1: 3 @80-85%
2: 2 @85-90%
3: 1 @90-95%
4: 1 @95-100%+
5: 1 @95-100%++
Conditioning:
5 Rounds
10 Toes to Bar (Fx: 7 Toes to Bar) (Rx+: 15 Toes to Bar)
50 Double Unders (Fx: 35 Double Unders) (Rx+: 75 Double Unders)
| Weekly Overview | Events/Classes | |
| Monday | Gymnastics Strength / Benchmark WOD | Free Beginner CrossFit – 6:45pm REGISTER |
| Tuesday | Deadlifts | Core Blast – 6:45pm! |
| Wednesday | “12 Days of Christmas” | |
| Thursday | Strict Press | |
| Friday | Long Conditioning | |
| Saturday | Back Squats | Free Beginner CrossFit – 12:00pm REGISTER Skills & Mobility Class 1:15pm: Pistols & Ankles |
| Sunday | Gymnastics Strength | Yoga – 10:00am |
Strength:
For Quality
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Ring Push Ups (Fx: Hand Release Push Ups) (Rx+: Strict Ring Dips)
Strict Pull Ups (Fx: Ring Rows) (Rx+: Strict C2B)
Time Cap 14:00
Conditioning:
2000m Row Time Trial
Yoga with Kristen!!! – 10:00AM
Conditioning:
E2MOM 40
1: 400m Run
2: 25/20 Calorie Assault Bike (Fx: 20/15)
3: AMRAP Ski Erg Calories
4: Rest
Free Beginner CrossFit – 12:00pm REGISTER
Skill and mobility class Saturday at 1:15pm!! We will be working on Bar Muscle Ups!
Strength:
E3MOM 15
Back Squats
1: 3 @75-80%
2: 2 @80-85%
3: 1 @85-90%
4: 1 @90-95%
5: 1 @95-100%+
Conditioning:
For Time:
10 – 8 – 6 – 4 – 2
Power Snatch (95/65) (Fx: 75/55)
Burpee Chest to Bar Pull Ups (Fx: Burpee Pull Ups)
Skills and Mobility Class this Saturday at 1:15pm. We will be working on Bar Muscle Ups
Strength:
4 Rounds
50m Each Arm Suitcase Carry
15 Jack Knives
Time Cap 12:00
Conditioning:
AMRAP 8
8 Each Arm Kettlebell Hang Snatch (24/16) (Fx: 16/12) (Rx+: 32/24)
8 Each Arm Front Rack Lunge (24/16) (Fx: 16/12) (Rx+: 32/24)
50 Double Unders (Fx: 35 Double Unders)
Conditioning:
“8 Nights of Hanukkah”
With a Partner, One Person Working at a Time
8 Rounds
8 Power Cleans (135/95) (Fx: 115/75)
8 Burpees Over the Bar
8 Shoulder to Overhead (135/95) (Fx: 115/75)
8 Box Jumps (24/20)
8 Handstand Pushups (Fx: Hand Release Pushups)
8 Kettlebell Swings (32/24) (Fx: 24/16)
8 Toes to Bar
8 Thrusters (135/95) (Fx: 115/75)
Compare to 12/20/16, 12/13/17, 12/5/18, 12/19/19
For solo athletes, cut to 4 reps of each movement.
Don’t forget to mark you calendars for our FREE Nutrition Seminar / and register for the Nutrition Challenge starting in January
REGISTER HERE –> https://nobullnutrition.co/
Strength:
20:00 to Establish
1RM Clean and Split Jerk
Conditioning:
2 Rounds
20 Burpees Over the Dumbbell
5 Each Arm Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)
5 Each Arm Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
Arctic Core Blast – 6:45pm!!!!
Strength:
Ring Muscle Up Test Day:
12:00 to Complete
Rx+: 30 Ring Muscle Ups
Rx: AMRAP Ring Muscle Ups
Fx: 30 Chest to Bar Pull Ups + 30 Ring Dips
Conditioning:
AMRAP 12
20/15 Calorie Row (Fx: 15/10)
20 Alternating Pistol Squats (Fx: Goblet Reverse Lunges (50/35)
30 Sit Ups