DEC 19-23 PABLO PROGRAM WEEK1

THIS WEEK AT 911 CROSSFIT, COOPER CITY
DEC 19TH TO 23RD

DEC 24TH REGULAR 10 AM WOD

WITH NICOLE

MONDAY DEC 19TH

LEVEL 2/ LEVEL 1

A) 8 min To work on the pains + warmup +

4 min shoulders mobility 4 min hips mobility

B)L2) back squat    2 m rest for series

70%5 75%5 80%3x5

L1) back squat

5,5,5,5,5  ( Go up the weight keeping the technique

and mechanics)

D)WOD

L2)4 rounds

600 m row

18 wall ball  ( unbroken )

10 burpees over the row

1 m rest Between round

L1)4 rounds

500 m row

15 wall ball

10 burpees over the row

2 m rest Between round

E)ACCESSORIES + GYMNASTICS

3X 10/10 Curl hamstring

https://www.youtube.com/watch?v=sYlmazEUbVI&feature=youtu.be

30 resp for leg

https://www.youtube.com/watch?v=W7NpDR_deio

3X8/6 strict t2b or  strict  k2c

TUESDAY DEC 20TH

LEVEL 2/ LEVEL 1

A) 8 min To work on the pains + warmup +

4 min shoulders mobility 4 min hips mobility

B)L2)power clean (no Tng = TOUNCH AND GO)

70%2 75%2x2 80%3x2

C)L2)emom 10  ( you work whit 75% of  the push press)

2 push press + 1 push jerk  + 15 High plank

L1)  emom  10 min work  ( technic , light weigth)

1 press + 2 push press + 15 Higth plank

D)WOD

L2)AMRAP 14 m

400 m run  with ball 20/14 lb

15 power snatch 95/65 lb

L1)AMRAP 12 m

400 m run

15 hang power snatch 75/55 lb

E)ACCESSORIES + GYMNASTICS

3x max effort hand stand on the wall 1 m rest

Between round

3X 15 face pull

https://www.youtube.com/watch?v=aZ9v9azQljE

3x 10/10 cuban press dumbel

https://www.youtube.com/watch?v=YozTtczvcd4&feature=youtu.be

WED DEC 21ST LEVEL 2/ LEVEL 1  A) 8 min To work on the pains + warmup +   4 min shoulders mobility 4 min hips mobility  C) sumo dead lift (no tng) 2 min rest for serie 5,5,5,5,5  Going up the weight in each round, keeping the technique D)WOD L2) for time  40 box jump over  10 c2b  12 pull up  15 t2b  30 box jump  8 c2b  10 pull up  12 t2b  20 box jum (Going down with one foot) 6 c2b  8 pull up  10 t2b  L1) for time  40 box jump   10 bar kipping  12 k2c 15 ring row  30 box jump  8 bar kipping 10 k2c 12 ring row  20 box jum  6 bar kipping  8 k2c 10 ring row  E)ACCESSORIES + GYMNASTICS  3x 15/10 sec ring soport hold  3x 10/8 rings push up  3x10/10 Kick to the sky https://www.youtube.com/watch?v=E7n1w4v_22Y&feature=youtu.be 3x20 reps total farmer lunges 2 kb

THURSDAY  DEC 22ND LEVEL 2/ LEVEL 1  A) 8 m To work on the pains + warmup +   4 m shoulders mobility 4 m hips mobility  B)L2)recovery day  4 rounds  1000 m row ( slow pace)  3 m stretching  / foam roll / lacrosse ball  L1) WOD EMOM (complete 100 thrusters every minute 16 jumps above the bar) wight ( 75/55 lb ) They start with the jumps C)GYMNASTICS  L2) complete 3 m L st ( Stretched legs ) L1)complete 2 m L sit ( Bent legs )  L2)3x max effort strict pull up  L1)3x max effort strict pull up whit band 1x max effor push up  FRIDAY DEC 23RD LEVEL 2/ LEVEL 1 A) 8 m To work on the pains + warmup +   4 m shoulders mobility 4 m hips mobility  B) emom 10 min of work L2) 1 snatch pull + 1 hang power snatch below the knee  + 1 hang power snatch  + 15 sec plank  L1) 1 hang snatch pull + 1 hang power snatch +  1 high power snatch + 10 sec plank  C)WOD L2)amrap 18 m  10 m ohs walking lunges 95/65 lb 15 A kb swing  55/35 lb  10 m ohs walking lunges 95/65 lb 3 rope climb  L1)amrap 15 m  10 ohs lunges 75/55 lb 15 R.kb swing  55/35 lb  10  ohs lunges 75/55 lb 15  sumo dead lift high pull  30 sec Between round D)ACCESSORIES + GYMNASTICS 3x 4/2 wall climb  3x10 pull down https://www.youtube.com/watch?v=NhwROs6riLc&feature=youtu.be 3x15 internal band rotation https://www.youtube.com/watch?v=FA7vyAxBarE&feature=youtu.be 3x10 external rotation with band https://www.youtube.com/watch?v=XPiJ9mgay3g&feature=youtu.be

THIS WEEK AT 911 CROSSFIT

DECEMBER 12TH - 16TH

SATURDAY, DECEMBER 17TH

9AM - MOBILITY & SKILLS WITH COACH KAT

10AM - CALSS WITH COACH KAT

MONDAY

WARM UP

PVC/FLOOR STRETCH

SWOD

FRONT SQUAT

8X5 @ 75%

WOD - 5 RDS

7 DEADLIFT                       185/135

21 DOUBLE UNDERS

1 ROPE CLIMB

200 MTR RUN

TUESDAY

WARM UP

PVC/FLOOR STRETCH

SWOD

CLEAN & JERK

8X5 @ 75%

WOD - 12 MIN AMRAP

3, 6, 9, 12....

HSPU

BACK SQUAT         95/65

WEDNESDAY

WARM UP

PVC/FLOOR STRETCH

SWOD

OHS

8X5 @ 75%

WOD - 4MIN AMRAP X 4

12 WALL BALL         20/14

9 K2E

6 BOX JUMP              24/20

REST 1 MINUTE

THURSDAY

WARM UP

PVC/FLOOR STRETCH

SKILLS

HSH OR HSPU & KIPS

WOD - 5 RDS

RUN 200 MTRS

10 BURPEE PULL UPS

FRIDAY

WARM UP

PVC/FLOOR STRETCH

SWOD

E90S - STRICT PRESS
8X3 @ 85%

WOD - 2 RDS OF 20'S

ROW 500 MTRS

20 HRPU

20 GOBLET SQUAT   55/35

20 SLAM BALL           20/15

20 OHL                         45/25

20 KBS-R                      70/55

20 JUMP SQUAT

20 T2B

ROW 500 MTRS

SMILE!! :))

THIS WEEK AT 911 CROSSFIT

DECEMBER 5TH - DECEMBER 9TH

SATURDAY, DECEMBER 10TH

9AM - MOBILITY CLASS - COACH DAVID

10AM - CLASS -WITH COACH NICOLE

MONDAY

WARM UP

PVC/FLOOR STRETCH

SWOD

E90S - BACK SQUAT
8 SETS -

6X65%

2 X 85%

WOD - 5 RDS

12 PUSH PRESS     95/65
50 MTR BEAR CRAWL
8 SNATCH SQUAT    95/65

TUESDAY

WARM UP

PVC/FLOOR STRETCH

SWOD
E2MOM - BENCH PRESS
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%
4 @ 80%
6 @ 75%
8 @ 65%

WOD - 8 MIN AMRAP
5 POWER CLEANS        115/95
5 FRONT SQUAT            115/95
25 DOUBLE UNDER

BUY OUT - 800 MTR RUN + 3 ROPE CLIMBS

WEDNESDAY

WARM UP

PVC/FLOOR STRETCH

SWOD
EMOM- DEADLIFT
8X3 @ 85%

WOD - 20 MINS
10 HRPU
10 BOX JUMP     24/20
20 T2B
20 SDHP                55/35

THURSDAY

WARM UP

PVC/FLOOR STRETCH

SKILLS - 15 MINUTES
TURKISH GET UP

WOD - 12 MIN MAX
50 KB THRUSTER           55/35
40 KBS-R                            70/55
30 KB OHL (15 PER ARM)   55/35
20 CAL ROW

FRIDAY

WARM UP

PVC/FLOOR STRETCH

SWOD
EMOM - STRICT PRESS
5X5 @ 75%

WOD
100 DOUBLE UNDERS
75 WALL BALLS                            20/14
50 PULL UPS
25 DEADLIFTS                               185/135
10 OHS                                              95/65
5 MU (5 RING DIP / 5 PULL UPS)

THIS WEEK AT 911 CROSSFIT

NOV. 28TH - DEC. 2ND

SATURDAY, DECEMBER 3RD

9AM - MOBILITY WITH COACH DAVID

10AM - CLASS WITH COACH JIM

(WOD CREATED BY COACH NICOLE)

MONDAY

WARM UP

PVC/FLOOR STRETCH

SWOD

E2MOM - FRONT SQUAT

6 @ 55%

4 @ 65%

2 @ 75%

1 @ 85 %

1 @ 95%

1@ 101+

WOD - 17 MIN AMRAP

5, 10, 15, 20, 25+....

SLAM BALL                  20/15

RING DIP

GOBLET SQUAT          55/35

TUESDAY

WARM UP

PVC/FLOOR STRETCH

SWOD

E90S - SPLIT PRESS

5X5 @ 75%

WOD - 3 RDS

800 MTR RUN 

3 ROPE CLIMBS

12 CLUSTERS                               95/65

WEDNESDAY

WARM UP

PVC/FLOOR STRETCH

SWOD

E2MOM - BACK SQUAT

8X8 @ 75%

WOD - 5 RDS

15 HRPU

20 WEIGHTED SIT UPS     45/25

25 DEADLIFTS                      75% MAX

*** 6:30pm ***
Mannequin pose WOD

THURSDAY

WARM UP

PVC/FLOOR STRETCH

SWOD

EMOM - BENCH PRESS

5X5 @ 85%

WOD - 15 MIN AMRAP

15 KBS -A                            55/35

15 PULL UPS

15 DOUBLE KBS-R          55/35

BUY OUT - 1000 MTR ROW + 15 BURPEES

FRIDAY

WARM UP

PVC/FLOOR STRETCH

SWOD

E2MOM - CLEAN & JERK

6 @ 55%

4 @ 65%

2 @ 75%

1 @ 85 %

1 @ 95%

1@ 101+ (MAX)

WOD

RUN 400 MTRS

50 DB SNATCH (25 PER ARM)    45/25

RUN 200 MTRS

50 WALL BALL                               20/14

RUN 200 MTRS

25T2B

RUN 200 MTRS

50 SDHP                                           55/35

RUN 200 MTRS

25 PUSH PRESS                              95/65

RUN 400 MTRS                       


SMILE!!! :)) 

THIS WEEK AT 911 CROSSFIT

NOVEMBER 21ST - 25TH

WEDNESDAY, NOV. 23RD & FRIDAY, NOV. 25TH - NORMAL BOX HOURS

SATURDAY, NOVEMBER, 26TH

9AM - NO MOBILITY CLASS

10AM - CLASS WITH COACH NICOLE

*** THURSDAY, THANKSGIVING, NOVEMBER 24TH ***

9AM - OPEN GYM

10AM - CLASS WITH COACH NICOLE 

Our 6th Annual FOOD Drive ends this week!
Please HELP by donating something for many who are not as fortunate to have a TG dinner.
DROP OFF at 911 Fitness this Tuesday, Nov 22nd 530am-830pm. Thank you! Jim 

MONDAY

WARM UP
PVC / FLOOR STRETCH

SWOD
E2MOM - FRONT SQUAT
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%
1 @ 95%

WOD - 14 MIN AMRAP
10 SNATCH      95/65
12 JUMP LUNGE
14 OHS
ROW 250 MTRS

TUESDAY

WARM UP
PVC / FLOOR STRETCH

SWOD
E2MOM - PUSH PRESS
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%
1 @ 95%


WOD - 3 RDS
100 SQUATS
50 PUSH UPS
25 PULL UPS

WEDNESDAY

WARM UP
PVC / FLOOR STRETCH

SWOD
E2MOM - DEADLIFT
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%
1 @ 95%


WOD - 3 RDS
30-20-10
THRUSTERS          95/65
RUN 200 MTRS

THURSDAY - 10AM CLASS!!

         HAPPY THANKSGIVING!! :))

WARM UP
PVC / FLOOR STRETCH


WOD

             HERO WOD

FRIDAY

WARM UP
PVC / FLOOR STRETCH

SWOD
E2MOM - CLEAN & JERK
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%
1 @ 95%


WOD
50 DEADLIFT                      115/85
50 OH WALK LUNGES      45/25
40 BACK SQUAT                115/85
40 T2B
30 POWER CLEAN            115/85
30 WALL BALL                   20/14
20 DOUBLE UNDER
20 BURPEE BOX JUMP

THIS WEEK AT 911 CROSSFIT

NOVEMBER 14TH - 18TH

SATURDAY, NOVEMBER 19TH

9AM - MOBILITY CLASS WITH COACH DAVID

10AM - CLASS WITH COACH NICOLE 

MONDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
EMOM - FRONT SQUAT
8X3 @ 85%


WOD

400 MTR RUN
25 PUSH PRESS      95/65
50 OHL                     45/25
50 MTR BEAR CRAWL
25 T2B
50 OHL                     45/25
400 MTR RUN

TUESDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
EMOM - SNATCH
8X3 @ 85%


WOD 4 ROUNDS

90 SECONDS - MAX KBSR - SINGLE ARM                 55/35
      (SWITCH ARMS AT YOUR OWN PACE)
***REST 30 SECONDS ***

90 SECONDS - ROW MAX MTRS 
*** REST 30 SECONDS ***

WEDNESDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
E90S - DEADLIFT
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%


WOD- 21-18-15-12-9-6-3

BACK SQUAT    95/65
KBS-A                  55/35
HRPU

THURSDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
E2MOM - BENCH PRESS
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%
4 @ 80%
6 @ 75%
8 @ 65%


WOD - 3 ROUNDS
SPRINT 50 MTRS
7 TIRE FLIPS
3 ROPE CLIMBS
200 MTR FARMERSWALK     55/35

FRIDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
EMOM - CLEAN & JERK
8X3 @ 85%


WOD - 30 MIN CAP

20 PULL UPS
40 BOX JUMP OVER                     24/20
60 KB SNATCH (30 PER ARM)    45/25
80 JUMP SQUAT
100 DOUBLE UNDERS (200 SINGLES)
80 SIT UPS
60 WALL BALLS                             20/14
40 BAR REVERSE LUNGE           65/45
20 PULL UPS

THIS WEEK AT 911 CROSSFIT

NOVEMBER 7TH - 11TH

SATURDAY, NOVEMBER 12TH

9AM - MOBILITY CLASS WITH COACH DAVID

10AM - CLASS WITH COACH NICOLE

*** CONGRATULATIONS TO JIM SAYIH & MICHAEL SAYIH FOR COMPLETING
FULL IRONMAN FLORIDA IN 16:35:54!!

TRAINING HARD FOR MONTHS, STRENGTH AND PERSEVERANCE, THEY WERE ABLE TO ACCOMPLISH SUCH AN AMAZING GOAL!! ***

MONDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
E90S - FRONT SQUATS
5X5 @ 85%

WOD
30 THRUSTERS                       95/65
     50 B-FLY SIT UP
30 HANG POWER CLEAN    95/135
     50 B-FLY SIT UP
30 DEADLIFT                         185/135
     50 B-FLY SIT UP

*** BUY OUT - 2000 MTR ROW ***

TUESDAY

WARM UP

PVC/FLOOR STRETCH

SWOD

E90S - STRICT PRESS

5X5 @ 85%

WOD - 12 MIN AMRAP
10 SUMO GOBLET SQUAT HIGH PULL    55/35
10 BURPEE OVER BAR

WEDNESDAY

WARM UP

PVC/FLOOR STRETCH

SWOD

EMOM - DEADLIFT

5X5 @ 75%

WOD - 3 RDS
10 HANG SNATCH            95/65
1 ROPE CLIMB
200 MTR RUN
1 ROPE CLIMB
10 T2B

THURSDAY

WARM UP

PVC/FLOOR STRETCH

SKILLS - 3 RDS

3 SKIN THE CAT

25 DOUBLE UNDERS

30 SEC HSH

45 SEC L-SIT

10 V-UP

WOD
800 MTR RUN
       30 OHS                     95/65
200 MTR RUN
       30 KBS-A                 55/35
200 MTR RUN
      30 BOX JUMP        24/20
200 MTR RUN
      30 HRPU
800 MTR RUN

FRIDAY

WARM UP

PVC/FLOOR STRETCH

SWOD

E90S - CLEAN & JERK

5X5 @ 85%

WOD
ROW 25 CAL
     50 WALL BALL              20/14
     40 KBS-R                          70/55
     30  OHL                              45/25 
     20 PULL UPS
ROW 25 CAL
     20 PULL UPS
     30 OHL                             45/25
     40 KBS-R                          70/55
     50 WALL BALL               20/14
ROW 25 CAL