Programming for July 24th through July 30, 2017

Athlete: Kerim Tulun Photo: @supercleary

Athlete: Kerim Tulun
Photo: @supercleary

This upcoming weekend, Active Life Rx will be hosting a coach's seminar. Therefore, the gym will be unavailable after Saturday morning's classes through Sunday.
We will be on the beach Sunday for our second Beach WOD of the summer.

Please check out the Q&A with our July Spotlight Athlete, Pat Mullaney. 


If you are interested in the "Endless Summer" apparel collection, order now here.

-----
Monday July 24, 2017

CROSSFIT
WARMUP:
400m row (heels down)
20 groiners
30 sec squat hold
20 toe touches
10 air squats

***Wall Ball Mentality - Week 7 ***
50 UNBROKEN REPS
Last week was very close to not making  90% of the gym going unbroken.
Let's make sure we focus to achieve this goal we set 7 weeks ago.
Many of you have surprised yourselves with your abilities. Let's continue to do this.

Back Squats - Week 7 (Deload)
65%x6
70%x6
75%x6
80%x6

WOD (T)

5 Rounds
15 Plate Taps
10 Wall Balls
5 Box Jump Overs
100m Row Sprint
- Rest 3 Minutes- 

Each round is an all out sprint.
Record Fastest and Slowest Times.

-----

FITNESS
WARMUP:
400m row (heels down)
20 groiners
30 sec squat hold
20 toe touches
10 air squats

***Wall Ball Mentality - Week 7 ***
50 UNBROKEN REPS
Last week was very close to not making  90% of the gym going unbroken.
Let's make sure we focus to achieve this goal we set 7 weeks ago.
Many of you have surprised yourselves with your abilities. Let's continue to do this.

Technique and Quality
Tempo Back Squats (Everything on coach's cue)
5x5 (3 sec down, 2 sec pause, 1 sec up)
only allowed to use/add weight if coach says


WOD (T)

5 Rounds
15 Plate Taps
10 Wall Balls
5 Box Jump Overs
100m Row Sprint
- Rest 3 Minutes- 

Each round is an all out sprint.
Record Fastest and Slowest Times.

-----

Tuesday July 25,2017

CROSSFIT
WARMUP:
20- 30 second standing calf raise
15 sec single leg standing hold each side
20 pogo hops
2 minutes of double under practice (Goal: unbroken sets of 20)


FOR QUALITY
100m Single Arm Overhead Carry Each Arm
100m Single Arm Farmer Carry Each Arm
Accumulate 1 Minute in the Top of the Ring Support
Accumulate 1 Minute in the Bottom of the Ring Dip
Accumulate 1 Minute in a Supinated Hang
400m Run

Pre-Wod:
Review and practice position of HSPU

WOD (T)
4 Rounds
5 Strict HSPU
10 Push Press (115/75)
20 Unbroken Double Unders
200m Run

-----

FITNESS
WARMUP:
200m Run
20- 30 second standing calf raise
15 sec single leg standing hold each side
20 pogo hops
2 minutes of double under practice (Goal: unbroken sets of 20)


FOR QUALITY
100m Single Arm Overhead Carry Each Arm
100m Single Arm Farmer Carry Each Arm
Accumulate 1 Minute in the Top of the Ring Support
Accumulate 1 Minute in the Bottom of the Ring Dip
Accumulate 1 Minute in a Supinated Hang


WOD (T)
5 Rounds
5 Ring Dips
10 Push Press (65/45)
20 Double Unders
200m Run

-----

Wednesday July 26, 2017

CROSSFIT
WARMUP:
2 Rounds
10m squat hops
10 KB Single Leg DL (each leg)
Hollow Body Engagement Drill (led by coach)
10 V-Ups
20 Crossover Toe Touches
30 sec squat hold

STRENGTH
EMOM 12
Power Clean + Hang Squat Clean
(Increase weight every 2 minutes)

WOD (T)
3 Rounds
12 Deadlifts (225/155 or 55%)
12 Toe to Bar


-----

FITNESS
WARMUP:
3 Rounds
10m squat hops
10 KB Single Leg DL (each leg)
30 Sec Hollow Body Hold
10 V-Ups
20 Crossover Toe Touches
30 sec squat hold

WOD
AMRAP 15
10 Toes to Bar
10 Double KB Deadlift
Double KB Carry (to the street and back)

-----

GYMNASTICS (6pm ONLY)

Warm Up:
10 med ball roll outs
10 armadillos
5 bear boxes

Skill: Handstand Movements and Progressions

Handstand Balance:
Switch leg balancing against wall with bench
1 leg box balancing

Handstand Pirouette:
wall facing quarter turn

Press Handstand:
Elevated forward roll to straddle stand
Pike HS box jumps

Handstand Complex:
Wall walk to 45#- ½ turn- lateral walk- 2 HSPUs- ½ turn wall walk down

Core:
On coaches cue: hollow body, tuck up, v-up, straddle up

WOD:
Gymnastics Chipper
10 rope climbs
20 Burpee box jumps
30 pistols
40 T2B
50 DUs



-----

Thursday July 27, 2017

CROSSFIT
WARMUP:
30 Single Arm High Pulls (each arm)
30 Single Arm Strict Press (each arm)
30 Weighted Box Step Ups (each leg) 
(Partition left and right as needed but finish one movement before moving on.)

STRENGTH
Every 30 seconds for 10 Minutes
1 Power Snatch @75% of 1RM PS


WOD
(Some can start on the bike and some can start on the row)

Row Sprints
4x200m (rest 30 sec between sets)
2x500m (1:1 work rest ratio)

Bike Sprints
2x20/15 Calorie (Rest 2 min)
2x15/10 Calorie (Rest 1 min)


-----

FITNESS
WARMUP:
"Stick Game"

For Quality
30 Single Arm High Pulls (each arm)
30 Single Arm Strict Press (each arm)
30 Weighted Box Step Ups (each leg) 
(Partition left and right as needed but finish one movement before moving on.)

WOD
(Some can start on the bike and some can start on the row if needed)

Row Sprints
4x200m (rest 30 sec between sets)
2x500m (1:1 work rest ratio)

Bike Sprints
2x20/15 Calorie (Rest 2 min)
2x15/10 Calorie (Rest 1 min)


-----

Friday July 28, 2017

CROSSFIT
WARMUP:
20 Minutes for Quality
200m Run
20 Groiners
30 sec Supinated Hang
10 PVC Thrusters
3-5 Muscle Ups (Scale: 10 Ring Swings+ 3 Dips) 
10 PVC Cuban Complex

WOD (C)
"Holbrook"

10 Rounds
5 Thrusters (115/75)
10 Pull-Ups
100m Sprint
- 1 minute rest between rounds - 
(Record fastest and slowest rounds. ALL THRUSTERS MUST BE UNBROKEN)

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.


-----

FITNESS
WARMUP:
EMOM 15
A- 30 sec Assault Bike
B- 30 sec air squats
C- 10 ring rows


WOD
"Partner Holbrook"

10 Rounds
5 Thrusters
10 Pull-Ups
100m Sprint
(alternate by rounds)


-----

Saturday July 29, 2017
(No Open Gym Today)

WARMUP:
EMOM 20
A- 30 Sec Row
B- 10 Perfect Push-Ups
C- 5 Single Arm Ring Rows (each arm) 
D- 20 Sec Supinated Hang
E- 30 Sec of Sit-Ups

WOD
AMRAP 15
Ascending Ladder by 2's
2-4-6-8-10-12-14-etc...

Suitcase KB DeadLift (Each Arm)
Single Arm KB Swings (Each Arm)
Single Arm KB Push Press (Each Arm)
Burpees
(We want to use the same weight for all three movements)


-----

Sunday July 30, 2017

BEACH WOD
8:30am Arrival
Laurelton Beach
(no class in the gym)


3 Person Team - Waterfall Style
5 Rounds each
50ft Sandbag Walking Lunge
20 Kb Swings
10 Burpees

- break -

Everyone Shuttle Sprints
10-20-30-40-50m

- once entire team is finished, directly into:
150 Sandbag Squats
(10 synchro burpees every time the bag drops)

Programming for July 17th through July 23, 2017

JULY ATHLETE OF THE MONTH - Pat Mullaney PHOTO: @supercleary

JULY ATHLETE OF THE MONTH - Pat Mullaney
PHOTO: @supercleary

Our July Athlete of the Month is Pat Mullaney!
His Q&A will be posted this week. 

This week we have more opportunity to test ourselves and possibly get on the leaderboard.

-----
Monday July 17, 2017


CROSSFIT
WARMUP:
15/10 Calorie Bike
50ft Bear Crawl

20 Crossover Toe Touches
20 Sec Supinated Hang

Gymnastic Strength - Handstand Push-Ups
2 sets of:
30 second handstand hold
10 kick ups to 5 second negative

EMOM 6
(Choose a rep scheme that suits you. Example:2/4, 3/6, 5/5)
4 Strict HSPU + 4 Kipping HSPU


15 minute clock (T)
5x10 unbroken reps on "Hook Grip" Deadlifts @60% + 10lbs
100m recovery walk between rounds
(record total QUALITY reps and weight)

- rest 5 minutes after last set -

50 Calorie Assault Bike for time (C)
(Opportunity to go on the board)
-----

FITNESS
WARMUP:
3 Rounds
15/10 Calorie Bike
50ft Bear Crawl
10 Touch Toes
20 Sec Handstand Hold
20 Sec Supinated Hang

EMOM 10
odd- 3 Strict + 3 Kipping HSPU (Scale: Pike or DB Press)
even- 6 Barbell Deadlifts

EMOM 10
odd- 30 Sec MAX calorie bike
even- 30 Sec MAX push-ups

-----

Tuesday July 18, 2017

CROSSFIT & FITNESS

BRING A FRIEND DAY

WARMUP:
200m Run
20 Sec Supinated Hang
10 Bottom Half Burpees
10 Squat Thoracic Rotations
10 Pause Air Squats
10 Beat Swings
10m Crab Walk

EMOM 12
A- 20 Seconds Max Russian KB Swings
B- 30 Seconds Max Sit-Ups
C- 200m Run
D- REST

(Scale Up: GHDSU or Weighted Sit-Ups)

AMRAP 15 (T)
Buy In: 30 Burpees
Then, amrap in remaining time

15 Thrusters (75/55)
15 Pull-Ups (Scale: Ring Rows
60m Single Arm Carry (30m each arm)

-----

Wednesday July 19, 2017

CROSSFIT
WARMUP:
400m run
20 groiners
30 sec squat hold
10 bootstraps
10 sciatic nerve floss (5/5)

***WALL BALL MENTALITY WEEK 6***
45 Unbroken Reps

STRENGTH
Back Squats - Week 6
70%x5
80%x5
85%x3
90%x3
100%x1


WOD (T)
Split into groups of 5+ to share sleds

Every 4 Minutes for 5 Rounds
60m Sled Sprint
25 Wall Balls (20/14)

(Challenge: GO UNBROKEN)

-----

FITNESS
WARMUP:
400m run
20 groiners
1 minute squat hold
10 bootstraps
10m side shuffle each side
10m alt straight leg swings
10m high knees
10m butt kicks

***WALL BALL MENTALITY WEEK 6***
45 Unbroken Reps

10 Rounds of Tabata
Alternate between:
A- Goblet Squats

B- Goblet Lunges

WOD
Relay for 3 Rounds each
60m Sled Sprint
20 Wall Balls
10 Box Jumps

-----

Gymnastics (6pm only)

Warm Up:
5 bridge ups
10 arch hollow holds on floor
5 pull ups to thighs to bar
10 inverted burpees

Skill: Front support to forward roll on bar
Front support on bar to hip hinge.
Bend knees and roll body forward.
Keep pressure on the bar and finish with chin over bar.

Complex:
Pull over to forward roll to ice cream maker to pull over
Review pull over technique
Review ice cream maker
Try complex (use box or spotter if necessary)

 

WOD
AMRAP 15
5 ice cream makers
10 inverted burpees
15/12 cal row

-----

Thursday July 20, 2017

CROSSFIT
WARMUP:
400m run

For Quality
3x10
Single Arm High Pulls (each arm)
Single Arm Strict Press (each arm)
(20 second overhead hold at the top of the last press)

EMOM 10
1 Muscle Snatch + 2 OHS

HERO WOD
"Taylor"
4 Rounds
400m Run
5 Burpee Muscle ups
(or 5 Burpee Pull-Ups + 5 Dips)

(20lb vest if you can do the movements without failure)

-----

FITNESS
WARMUP:
3 Rounds for Quality
10 hang db snatch (each arm)
10 single arm strict press (each)
50m single arm overhead carry (each)
50 walking lunges


HERO WOD
"Taylor"
4 Rounds
400m Run
5 Burpee Muscle ups
(or 5 Burpee Pull-Ups + 5 Dips)

(20lb vest if you can do the movements without failure)

-----

Friday July 21, 2017

CROSSFIT
WARMUP:

FOR QUALITY
(Must be done in order)
Accumulate
2 minute Front Rack Hold (225/135)
1 minute in Top of Ring Support
1 minute in Bottom of Dip Hold
1 minute hollow body hold
50 Weighted Step Ups
50 Strict Banded Pull-Ups

WOD (C)
For Time:
5 Rope Climbs
10 Power Cleans (155/105)
15 Box Jumps (24/20)

- rest 5 min - 

Row Sprints
5x200
(20 sec rest between sets)

-----

FITNESS
WARMUP:
2 Rounds
200m Run

10 Bottom Half Burpees
10 Russian KB Swings

PARTNER WOD
100 Calorie Row
80 Burpees
60 KB Swings
40 Calorie Bike
200m Run Together
40 Calorie Bike
60 KB Swings
80 Burpees
100 Calorie Row


-----


Saturday July 22, 2017

WARMUP:
EMOM 12
A- 15 Russian KB Swings
B- 20 Second Handstand Hold
C- Max 20m Shuttle Sprints (in driveway)
D- Rest

WOD
Teams of 3
Relay full rounds for 10 rounds each
10/7 Calorie Bike
10 Push Press (95/65)
10 Air Squats

-----

Sunday July 23, 2017

WARMUP:
2 Rounds
20 Second Pronated Hang
10m Samson Lunge
10 Beat Swings
10m Elbow to Instep w/ Rotation
10 Ring Rows
200m Run


PARTNER HERO WOD
"PAT"
6 Rounds
25 Pull-Ups
20 Front Rack Lunges (95/65)
25 Push-Ups
20 Front Rack Lunges (95/65)