| Week of 12/8/19 | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| Announcements | MARK YOUR CALENDARS 858 Holiday Parties: Miramar Friday December 13 Mission Gorge Friday December 20 |
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| SWOD | Phase 1 Tempo, Time under Tension 4/4 Phase 2 (Linear Progression) Week 4/4 Phase 3 (Clusters) Week 1/4 Phase 4 (Testing) Front Squat Clusters 4 sets x 2.2.2 *rest 30 seconds between clusters, rest as needed between sets (a set contains 6 reps) |
Week 8 Clean and Jerk Progression Testing (20 min) 1RM |
Phase 1 Tempo, Time under Tension 4/4 Phase 2 (Linear Progression) Week 4/4 Phase 3 (Clusters) Week 1/4 Phase 4 (Testing) Push Press Clusters 4 sets x 2.2.2 *rest 30 seconds between clusters, rest as needed between sets (a set contains 6 reps) |
SWOD: Accessory work: 1. Box jump (As High As Possible) x5 2. Banded leg curls x25 each https://www.youtube.com/watch?v=t_paF4F-nrY 3. Wall sit 30s-60s (add weight if needed) 4. Banded row from a plank x8-12each https://www.youtube.com/watch?v=aShp_-I5hEI |
Phase 1 Tempo, Time under Tension 4/4 Phase 2 (Linear Progression) Week 4/4 Phase 3 (Clusters) Week 1/4 Phase 4 (Testing) Back Squat Clusters 4 sets x 2.2.2 *rest 30 seconds between clusters, rest as needed between sets (a set contains 6 reps) |
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| WOD | 7 Rounds For Time 7 Deadlifts (185/135) 7 Lateral Burpees over the Bar 100m Sprint L2: (155/105) L1: (135/95) Burpees |
EMOM 16 min Min 1) 15/12 Cal Bike Min 2) 8 Box Jump Overs (24/20) Min 3) 5 Strict Pullups + 10 Russian KB Swings (70/53) Min 4) 5 Power Clean and Jerks (135/95) L2: 13/10 Cal, (20/14), Banded PU, (53/35), (115/85) L1: 10/7 Cal, Step Overs, Ring Rows, (35/26), (95/65) Beginner: sub PC&J with DBs or 10 Wall Balls |
2 Rounds for Total Reps AMRAP 2:30 500/400m Row Max DB Thrusters (30/20) in time remaining Rest 2 min AMRAP 2:30 400m Run Max DB Thrusters (30/20) in time remaining Rest 2 min L2: 400/350m row, (20/15) L1: 350/300m row, (15/10), 300m run |
4 Rounds for time: 200m Run 12 American KB Swings (53/35) 10 Ring Push-Ups L2: (35/26), Push-ups on floor L1: RKBS, Push-ups scaled as needed |
AMRAP 12min 8 Inverted Rows 10 Hang Squat Cleans (95/65) 12 Wall Balls (20/14) 20 Double Unders Rx Inverted Row: shoulders under bar, body mostly horizontal. Scaling: adjust as needed, similar to ring rows. L2: (75/55) (14/10) 30 DU/SU mix L1: (45/35) WB Thrusters, 40 SU Beginner: WB Squat Cleans or Goblet Squats |
CrossFit Open 12.3 AMRAP 18min: 15 Box Jumps w/Step Down (24/20) 12 S2OH (115/75) 9 T2B L2: (20/14) (95/65) HKR L1: Step Ups, (75/55), Ab Mat Sit Ups |
| BRO SESH | Goblet Swing Lunges 3×8 each leg 1 rep = forward lunge + backward lunge |
Inch worm box walk 3×5 |
DB Row to Tricep Kickback 3×15 |
Legs on the Wall Parasympathetic Breathing 2min and/or 5 min recovery row/assault bike |
Tabata: Ab Mat Sit Ups to Overhead Press w/ Medball | 400m Sled Pull Power Walk w/ Farmer Carry |
| Stretching | Pigeon Stretch Forward Fold Supine Twist |
Lizard Saddle Archer Pose |
Seal/Sphinx Dragon Puppy Dog |
Twisted Cross Half Split Piriformis Stretch |
Seated Straddle Down Dog Eagle Pose |
Down Dog / Calf Stretch Puppy Dog + Thread The Needle Seal /Sphinx |