WEEK 49: Dec 11-17

This week for some of the strength portion of the program will include the 10-Set Method. The 10-Set Method or otherwise known as German Volume Training will be for bench press on Monday and Squats on Thursday. This method means you need to perform 10 Sets of 10 Reps at %60 of your 1RM so get ready to feel the burn. We will also be working on our overhead squats on Tuesday. There will be a Crossfit.com WOD for Wednesday and Conditioning for Friday. Saturday we will be exploring one of the girls “Barbara”. Finally on Sunday we will have our classic SXS fitness fill in the box workout which is always fun and competitive. So get ready for an eventful week at the Gym and get plenty of rest in between!

Monday – Dec 11

Strength

Bench Press 10×10
* Rest 2 minutes in Between and choose a weight that is roughly 60% of your 1RM.

WOD

21-15-9
Cal row
Wall Balls

TUESDAY – Dec 12

Strength

Overhead squats 10-10-10
Then: TRX hamstring curls 8-8-8

WOD

4 RFT
20 cal Assault bike
20 Weighted DB walking lunges (40/20)
20 Push press (95/65)

WEDNESDAY – Dec 13

WOD

Perform 10 rounds of the following, completing as many reps of each exercise as possible:
30 seconds of toes-to-bars
– Rest 30 seconds
30 seconds of dips
– Rest 30 seconds
30 seconds of body-weight deadlifts
– Rest 30 seconds
30 seconds of handstand push-ups
– Rest 30 seconds

THURSDAY – Dec 14

Strength

Back Squats 10×10
* Rest 2 minutes in between and choose a weight that is roughly %60 of your 1RM.

Finisher

2 RFT
20 hollow rocks
20 TRX Knee Tucks
20 Butterfly sit-ups

FRIDAY – Dec 15

Conditioning

a) 2000 m Row for time

b) 2 RFT
3 Laps of Sleds
20 Burpees

Use the remainder of the class for foam rolling and mobility.

SATURDAY – Dec 16

WOD

Barbara Benchmark Workout

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
* Rest precisely 3 minutes between each round.

SUNDAY – Dec 17

WOD

Fill in the Box!