CROSSFIT WOD's December 21-27, 2015.

LEVANTADORES - The Brasque Strongman - A documentary.  

**This is one of my favourite things to watch - what an amazing sport, lifestyle and training model.  This is true Strongman, the history of the sport, the rudimentary basics of training.  Push, pull. lift, etc - love it, a must watch. 

NEW HYBRID Programs

NEW HYBRID Programs

New Years Promos

New Years Promos

NEW Years NUTRITION Programs

NEW Years NUTRITION Programs


T2W and L2T - Level 2&3 Programs are running again in January - LEARN MORE HERE.


DANKO JONES - one of my favourite artists, I will be sharing a different video each week of the fabulous Danko Jones.

This program is back to a prep cycle with a lot varied volume work on the foundational strength lifts of CF (back squat, press, deadlift, snatch and clean and jerk).  You will see alternating work of heavy, moderate, and light work on each cycle of all of these lifts in an attempt to develop multiple strength qualities simultaneously.  Max force development, muscular endurance and speed endurance are all touched on in this prep cycle. The total length of the cycle will take us right into the Monster Lift-Off (December 31).  What is the monster lift -off - it is a fun open gym day to complete max efforts on the following lifts (snatch, clean and jerk, back squat, press, deadlift, and max pull-up), its meant to be a fun max effort day with a strong focus on community and team.  Danko Jones will also have a strong focus on the gymnastics movements of the HSPU and the MU - each cycle you will focus on strength and strength endurance of these two lifts, EDT will be used along with basic sets x reps cycles.  Lastly you will have a high volume of "core" work to complete as well - 4-5x/cycle post workout "core" work will be programmed in this phase to emphasize a strong foundation.


MONDAY  DECEMBER 21/15

Danko Jones - Cycle 04

WOD -

Level 2+3 - Fitness & Sport

- Rest Day

Level 1 - Health & Elements

A. High hang vertical torso snatch 3x5 - stick or bar

B. High hang snatch 2x5 - bar

C. Hang snatch + low hang snatch - build to heavy 1+1 in 10min

D. “Dirty”

AMRAP in 10min of;

- 15 box jumps @ 18/24”

- 15 push-ups


TUESDAY  DECEMBER 22/15

Danko Jones - Cycle 05

WOD -

Level 2+3 - Fitness & Sport

A. Snatch - 3,3,3,2,2,2 - build to heavy set

B. Clean sumo grip deadlift 10(62.5%x2) - EMOM

C. “Isabel”

- 95/135# power snatch for time

>>> In Class

A. Press - build to heavy 2 in 14 minutes

B. “Stream”

- 1000m row then;

21-15-9 of;

- KBS @ 16/24kg

- Wall balls 14/20#

- HSPU’s

>>>After class

A. Hanging controlled knee raises (strict KTE if possible) 4x10-12

Level 1 - Health

A. Press - build to heavy 2 in 14 minutes

B. “Stream”

- 1000m row then;

18-12-9 of;

- KBS @ 12/16kg

- Wall balls 12/16#

- HSPU’s or DB push press

>>>After class

A. Hanging controlled knee raises (strict KTE if possible) 4x10-12 - OPTIONAL

Elements

A. Press - build to heavy 2 in 14 minutes

B. “Stream”

- 800m row then;

18-12-9 of;

- KBS

- Wall balls

- DB push press


WEDNESDAY  DECEMBER 23/15

Danko Jones - Cycle 05

WOD -

Level 2+3 - Fitness & Sport

A. Power clean + push jerk 15x2+1 - EMOM (60-65%)

**Focus on speed of movement and efficiency of transition between clean and jerk.   Recommended 60-65%, but play within your abilities, do not overload where speed is not focused.

B. Strict MU’s 5xreps - rest as needed

C. Tire flips 2x10 - unbroken fast reps

>>>In class

A. "12 Days of Christmas"

- 1 MU

- 2 Snatch 95/135#

- 3 C2B pull-ups

- 4 Clean and jerk 95/135#1

- 5 T2B

- 6 Deadlift 95/135#

- 7 Bix jumps 18/24"

- 8 Hand release push-ups

- 9 KBS 16/24kg

- 10 burpees

- 11 wall balls

- 12 DU's

**Time cap of 30min

**Start workout with 1, then 2-1, then 3-2-1, then 4-3-2-1 and so on until all 12 days are complete.  I have no idea how long these 364 reps will take, but have fun people ;)

Level 1 - Health

 

A. "12 Days of Christmas"

- 1 C2B pull-up

- 2 Snatch 65/95#

- 3 Ring rows

- 4 Clean and jerk 65/95#1

- 5 T2B

- 6 Deadlift 65/95#

- 7 Bix jumps 18/24"

- 8 Hand release push-ups

- 9 KBS 12/16kg

- 10 burpees

- 11 wall balls

- 12 DU's

**Time cap of 30min

**Start workout with 1, then 2-1, then 3-2-1, then 4-3-2-1 and so on until all 12 days are complete.  I have no idea how long these 364 reps will take, but have fun people ;)


THURSDAY  DECEMBER 24/15

GYM CLOSED FOR XMAS.


FRIDAY  DECEMBER 25/15

GYM CLOSED  - MERRY CHRISTMAS


SATURDAY  DECEMBER 26/15

GYM CLOSED FOR XMAS.


SUNDAY  DECEMBER 27/15

Danko Jones - Cycle 05

WOD -

Level 2+3 - Fitness & Sport

A. Power snatch EMOM 12x3 @ moderate load that focuses on speed and not strength.  

B. Sandbag carry 8x1 gym lengths @ heavy load (build if necessary)

>>>In class

A. Deadlift - build to a heavy set of 2

**refer to Dec 03

B. “India”

Complete - 15-12-9-6 for time;;

- 95/135# power clean

- Pull-ups

- 95/135# deadlift

- Pull-ups

Level 1 - Health & Elements

A. Deadlift - build to a heavy set of 2

**refer to Dec 03

B. “India”

Complete - 15-12-9-6 for time;;

- 95/135# power clean or deadlifts

- Pull-ups or ring rows

- 95/135# deadlift

- Pull-ups or ring rows