Oak Park Open Gym:  2017 Dec. 18 - 31

Mon 12/18

Tue 12/19

Wed 12/20

Thu 12/21

Fri 12/22

Oak Park's 12 Days of Christmas

1: 200m Run

2: Deadlifts (225/155)

3: DB Thrusters (55/35)

4: Burpee box jumps (24/20)

5: CTB Pullups

6: Jumping lunges (2-ct)

7: RKBS (32/24)

8: Flutter kicks (4-ct)

9: Toes to bar

10: DB Walking lunges (55/35)

11: Anchored Sit to stands

12: Renegade rows (2-ct) (55/35)

2 RFT

8 Front squats (185/120)

400m Run

8 Front squats

150 Double unders

Hanukkah Snatch Presents...

8 Rds:

1 Snatch pull (95/65)

1 Snatch high pull

1 Squat snatch

1 Hang snatch pull

1 Hang snatch high pull

1 Hang squat snatch

1 Power snatch

1 Hang power snatch

8 HR pushups

AMRAP 20

5 Push presses (95/65)

7 Pullups

9 Burpees

11 Jumping lunges (2 count)

200m Run

“Diz”

5 RFT

5 Bar muscle ups

15 MB Sit-to-stands (20/14)

300m Run

--20min Cap--

Follow the movements to the tune of the song 12 Days of Christmas.

It will go a little something like this…

Round 1: 200m Run

R2:  2 DL, 200m Run

R3:  3 DB Thrusters, 2 DL, 200m Run

R4: 4 Burpee Box Jumps, 3 DB Thrusters, 2 DL, 200m Run

… and so on…

Must be able to clean weight - no racks

15-20min. Students will perform appropriate pulling movement in progression.

CFLA Holiday Mini Cycle

Sat 12/23

Sun 12/24

3RFT

400m Run

15 Deadlifts (225/155)

20 Over-the-bar burpees

"​The Chief is Dead"

Five rounds

AMRAP 4

3 Power cleans (135/95)

6 Pushups

9 Squats

12 Deadlifts (135/95)

--1min Rest between rounds--


CFLA Holiday Mini Cycle

Mon 12/25

Tue 12/26

Wed 12/27

Thu 12/28

Fri 12/29

CLOSED

CLOSED

Cluster F@&k Nancy

5RT

400m Run

15 Cluster (95/65)

3 RFT

48 Squats

24 Pushups

12 side plank raises (each side)

6 Handstand pushups

“Med Ball Mania”

5 RFT

20 Wallballs (20/14)

20 MB Russian twists

10 MB Sit-to-stands

200m MB Run

**MUST hold and control MB for the entire 5 rounds of the workout. 5 half inverted burpee penalty anytime ball leaves hands except during WB (yes this includes loss of control on the WB as well)**

--20min cap--

--See 10/24/14--

Coaches notes:

Russian twists are ft. OFF ground. MB Sit to Stand = sit up touching ball behind head then standing up extending ball over head (arms MUST hit full extension).

CFLA Holiday Open Gym Week 1 - 12/21/15 - 12/25/15

Sat 12/30

Sun 12/31

Mon 1/1

Tues 1/2

AMRAP 12:
25 Pull-ups
Row 50 cals
100 OHS (45/35)
Row 50 cals
25 Pull-ups

FT

800m Run

90 Air squats

80 Double unders

70 Pushups

60 AbMat Situps

50 Wall balls (20/14)

40 Box jumps (24/20)

30 Ring dips

20 Goblet walking lunges (24/16)

800m Run

CLOSED

BACK TO REGULAR PROGRAMMING