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    Monday Tuesday Wednesday Thursday Friday Saturday Sunday

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    Tano43
    The document outlines a 12-day workout program with strength and metabolic conditioning workouts. Each day lists the main lifts or movements followed by accessory exercises. The workouts progress in intensity from 5 reps at 85% of 1RM on days 1-3 to 3 reps at 90% of 1RM on days 10-12. Conditioning includes exercises like burpees, swings, lunges, sprints and rowing, generally performed for time or rounds. The final week of workouts is modified with a limited class schedule for the holidays.

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    Monday Tuesday Wednesday Thursday Friday Saturday Sunday

    Uploaded by

    Tano43
    49 views1 page
    The document outlines a 12-day workout program with strength and metabolic conditioning workouts. Each day lists the main lifts or movements followed by accessory exercises. The workouts progress in intensity from 5 reps at 85% of 1RM on days 1-3 to 3 reps at 90% of 1RM on days 10-12. Conditioning includes exercises like burpees, swings, lunges, sprints and rowing, generally performed for time or rounds. The final week of workouts is modified with a limited class schedule for the holidays.

    Original Description:

    Strenght and Crossfit December 11 Training Plan

    Original Title

    December 11 Training Plan

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    The document outlines a 12-day workout program with strength and metabolic conditioning workouts. Each day lists the main lifts or movements followed by accessory exercises. The workouts progress in intensity from 5 reps at 85% of 1RM on days 1-3 to 3 reps at 90% of 1RM on days 10-12. Conditioning includes exercises like burpees, swings, lunges, sprints and rowing, generally performed for time or rounds. The final week of workouts is modified with a limited class schedule for the holidays.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    49 views1 page

    Monday Tuesday Wednesday Thursday Friday Saturday Sunday

    Uploaded by

    Tano43
    The document outlines a 12-day workout program with strength and metabolic conditioning workouts. Each day lists the main lifts or movements followed by accessory exercises. The workouts progress in intensity from 5 reps at 85% of 1RM on days 1-3 to 3 reps at 90% of 1RM on days 10-12. Conditioning includes exercises like burpees, swings, lunges, sprints and rowing, generally performed for time or rounds. The final week of workouts is modified with a limited class schedule for the holidays.

    Copyright:

    © All Rights Reserved
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    of 1

    Dec

    5th

    Dec
    12th

    Monday

    Tuesday

    Squat 5/5/5+
    85% of 1RM

    Press 5/5/5+
    85% of 1RM

    5 sets of strict Pullups


    60% of max reps

    5x8
    Russian Swings

    Max Burpees
    in 7 Mins

    42/21-30/15-18/9
    reps of
    Situps
    Wallballs

    Jackie
    Skillwork

    Thursday

    Friday

    Deadlift 1x5+
    85% of 1RM

    Bench 5/5/5+
    85% of 1RM

    Squat 5/5/5+
    85% of 1RM

    5 sets of Pushups
    60% of max reps

    5x8
    Step-Ups

    6 sets of strict Pullups


    60% of max reps

    Drexel Ave.
    Sprints
    7 rounds

    Press 5/5/5+
    85% of 1RM

    Deadlift 1x5+
    85% of 1RM

    Bench 5/5/5+
    85% of 1RM

    5x10
    Russian Swings

    6 sets of Pushups
    60% of max reps

    5x10
    Step-Ups

    Nancy

    Crazy Eights
    4 rounds of
    8 Heavy Jerks
    8 Burpees

    AMRAP 10 Mins
    20m Lunges
    20m Sliders

    Dec
    19th

    Wednesday

    12 Days of CrossFit

    Deadlift 1x3+
    90% of 1RM

    Bench 3/3/3+
    90% of 1RM

    7 sets of Pushups
    60% of max reps

    5x12
    Step-Ups

    Grace

    Power Elizabeth

    Sunday

    Broomile

    Squat 3/3/3+
    90% of 1RM

    Press 3/3/3+
    90% of 1RM

    7 sets of strict Pullups


    60% of max reps

    5x12
    Russian Swings

    100m
    Inchworm Pushups

    Run 5k

    Gym Closed

    Gym Closed

    Skillwork
    Row 2k

    Squat 5/5/5+
    85% of 1RM

    Retest
    Pullups & Pushups
    Diane

    21-15-9
    Med Ball Cleans
    DB Push Press

    AMRAP 12 Mins
    3 HSPU
    6 CTB Pullups
    12 Box Jumps
    24 Double Unders

    Saturday

    Tabata 10m
    (30 on/15 off)

    Press 5/5/5+
    85% of 1RM
    5 sets of strict Pullups
    60% of max reps
    Max Burpees
    in 7 Mins

    LIMITED CLASS SCHEDULE THE WEEK BETWEEN X-MAS AND THE NEW YEAR - MAKE SURE TO CHECK ZP FOR UPDATES!
    Deadlift 1x5+
    Bench 5/5/5+
    Squat 5/3/1+
    Press 5/3/1+
    Deadlift 5/3/1+
    85% of 1RM
    85% of 1RM
    85, 90, 95% of 1RM
    85, 90, 95% of 1RM
    85, 90, 95% of 1RM

    Dec
    26th

    5 sets of Pushups
    60% of max reps

    5x8
    Step-Ups

    5 rounds of
    10 Man Makers
    15 Power Wallballs

    12 min AMRAP
    1,2,3...Infinity
    Wall Walks
    Turkish Getups

    1/2 Murph

    6 sets of strict Pullups


    60% of max reps

    5x10
    Russian Swings

    Row 500m x4
    rest 45 secs

    2 rounds of
    15 Bar-Facing
    Burpees
    15 Power Cleans

    75 Overhead Squats

    6 sets of Pushups
    60% of max reps

    Skillwork
    Broomile

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