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240 Boston Street, Topsfield, MA 01983 Send text to: 978.767.0315 info@gymcorecrossfit.com

FRIDAY DECEMBER 11, 2015

WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MIN. TIME CAP
PUSH JERK
5-4-3-2-1-3+
80,85,90,95,100,80%

WODS:
15 MIN. TIME CAP
5 ROUNDS
30 SQUATS
30 DOUBLE UNDERS 2:1
15 BURPEES

AFTERMATH:
TABATA CHOICE

COOL DOWN

THURSDAY DECEMBER 10, 2015

WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MIN. TIME CAP
FRONT SQUAT
5-3-3-1-1-1
80,85,90,95,95+,100%

WOD:
18-9-15-6-12
HANDSTAND PUSHUPS (DB PRESS 40/20) (RX+ STRICT HSPU)
BOX JUMPS 24/20 (RX+ 30/24)
REST :30 SEC

COOL DOWN

WEDNESDAY DECEMBER 9, 2015

WARMUP:
INSTRUCTOR LED

WOD:
PARTNER WORKOUT FOR 2-3 PEOPLE
TRUE CHASER STYLE
1 PERSON STARTS THE WORKOUT, THEN THE NEXT PERSON FOLLOWS IN
10 ROUNDS
10 CALORIE ROW
10 SLAM BALLS 25/15
1 ROPE CLIMB (MOD 2:1)

AFTERMATH:
8 ROUNDS
8 RUSSIAN KB SWINGS 53/35 / :10 SEC HOLD KETTLEBELL
GOAL IS TO NOT LET KB REST ON OR AGAINST ANYTHING
AT LEAST ONE HAND MUST REMAIN ON KB DURING HOLD
WHICH MEANS YOU CAN SHAKE OUT ONE HAND AT A TIME

COOL DOWN

TUESDAY DECEMBER 8, 2015

WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MIN. TIME CAP
BENCH PRESS
3-3-3-5-5
85,90,90,85,85%

WOD:
AMRAP 12 MINS.
9 POWER CLEANS 155/105
9 KNEES TO ELBOWS
AT THE START OF EVERY MINUTE DO 9 LATERAL JUMPS OVER BAR

SCORE IS TOTAL POWER CLEANS AND KNEES TO ELBOWS,
LATERAL JUMPS NOT INCLUDED

COOL DOWN

MONDAY DECEMBER 7, 2015

WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MIN. TIME CAP
THRUSTER
8-6-4-3-5-7
65,75,80,85+,75,70%

WOD:
21-15-9
WALL BALLS 20/14, 11′
CHEST TO BAR PULLUPS

AFTERMATH:
10-8-6.
PUSHUPS (HANDS ON MED BALL)
PUSHUPS (FEET/KNEES ON MED BALL)
MED BALL SITUPS WITH A PRESS

COOL DOWN

FRIDAY DECEMBER 4, 2015

WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MIN. TIME CAP
PULLUP
WEIGHTED: CHIN OVER BAR / BANDS: CHEST TO BAR
5-5-3-1-1-1

WOD:
9 MUSCLE UPS (MOD: 15 RING DIPS)
30 KB SWINGS 53/35
7 MUSCLE UPS (MOD: 12 RING DIPS)
30 KB SWINGS
5 MUSCLE UPS (MOD: 9 RING DIPS)
30 KB SWINGS
3 MUSCLE UPS (MOD: 6 RING DIPS)

COOL DOWN

THURSDAY DECEMBER 3, 2015

WARMUP:
INSTRUCTOR LED

WOD:
RANDY
75 POWER SNATCHES 75/55
REST 3 MINS.
5 ROUNDS
10 PUSHUPS
5 RING ROWS
REST 3 MINS.
3 ROUNDS
250M ROW
25 SITUPS

RECORD RANDY TIME AND TOTAL TIME

COOL DOWN

WEDNESDAY DECEMBER 2, 2015

WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MIN. TIME CAP
POWER CLEAN / HANG SQUAT CLEAN & SPLIT JERK
1-1-1-1-1-1
TRY TO INCREASE WEIGHT EACH SET

WOD:
AMRAP 10 MINS.
50 DOUBLE UNDERS 2:1
15 DEADLIFTS 135/95

AFTERMATH:
8 ROUNDS :20 SEC. LOW PLANK / :10 SEC HIGH PLANK

COOL DOWN

TUESDAY DECEMBER 1, 2015

WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MIN. TIME CAP
PRESS
5-4-3-2-1-3+
80,80+,85,90,95,85

WOD:
30-20-10
PULLUPS
SINGLE ARM DB OVERHEAD LUNGES (LEFT) 40/25
SINGLE ARM DB OVERHEAD LUNGES (RIGHT) 40/25

COOL DOWN

FRIDAY NOVEMBER 27, 2015


WARMUP:
INSTRUCTOR LED

WOD: (9AM CLASS ONLY TODAY)
60 MOUNTAIN CLIMBERS
50 DOUBLE UNDERS 2:1
40 CALORIE ROW
30 DB POWER SNATCHES RIGHT ARM 55/35
20 PLANK UP DOWNS
100 SQUATS
20 PLANK UP DOWNS
30 DB POWER SNATCHES LEFT ARM 55/35
40 RUSSIAN KB SWINGS 70/53
50 DOUBLE UNDERS 2:1
60 MOUNTAIN CLIMBERS

COOL DOWN

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