Programming for October 16th through October 23, 2016

BARBELLS FOR BOOBS is this upcoming Sunday!!!
We will have sign up sheet available during the week for you to let us know if you are coming and if you a participating. This way we will have heats ready on Sunday.
We will also have raffle prizes available. Bring cash because there are some good stuff up for grabs, including a few pairs of Reebok Nano 6's (your size if you win.) All the money collected will be donated to Barbells for Boobs.
You can also donate ahead of time on how team page.

https://fundraise.barbellsforboobs.org/team/91049

PROGRAMMING NOTES:

We have come to the end of our current cycle.  Over the next few weeks, we will be doing some testing and transitioning into our next cycle.  The structure of work outs will stay fairly similar during the transition phase with some differences (no Jacked and Tan/Baewatch this week) to allow us to prepare for and recover from testing.  A basic structure for the next cycle will also be coming your way during these weeks as we move more towards preparing for the competitive season and the CrossFit Open while maintaining a focus on health and fitness.  Get ready to crush some PRs!

Monday October 17, 2016

CROSSFIT
WARM UP
Run 300m
10m Bear Crawl
20 1 Leg Toe Touches (10 each)
10m Inch Worm
20 Bird Dogs (10 each)
10m Burpee Broad Jump


STRENGTH
Deadlift
Endurance:
Tension Re-Test
Take 50% of your 1RM for 20 reps, unbroken, double overhand grip and slower down/faster up tempo.
Record your breaths in 20 seconds immediately after your set.
Goal is to complete just under 1:30 and be under 5 breaths.

Strength:
Find a 3RM

WOD
Final week of 3 minute intervals

3 rounds alternating with a partner:

In 3 minutes:
Run 300m
10 Box Jumps
8 Bar Facing Burpees
AMRAP Thrusters (95/65)

-----

FITNESS

EMOM for 12 minutes:
A-30 seconds max Ring Push Ups
B-30 seconds max Strict Chin Ups
C-30 seconds max Double KB/DB Seated Press
D-30 seconds max 1 Arm Bent Over Row (15 sec each arm)

WOD
3 rounds with 1 minute rest:
AMRAP in 3 minutes:
12 KB Swings (53/35)
10 Box Jumps (24/20)
8 Burpees 

-----

Tuesday October 18, 2016

WARM UP
Row 300m
5 Inch Worm Push Ups
20 1 Leg Toe Touches
20 Pike Shoulder Taps
30 Pogo Hops
10 Beat Swings

With an empty bar:
5 Clean Pulls
5 Power Cleans with Pause in Catch
5 Push Press with pause in Dip
5 Push Jerks
5 Power Clean and Jerks

IWT
Part 1
3 rounds with 2 minutes rest:
8 Clean and Jerks (135/95)
1:30 Row for meters

Part 2
2 rounds with 3 minutes rest:
40 Double Unders
20 Pull Ups
20 Double Unders
10 Pull Ups

Part 3
3 Rounds for Quality:
12 Upright Rows
10 Ring Push Ups
10 Suitcase Deadlifts (each side)

----- 

FITNESS

 

WARM UP
Run 200m
10m Lunge w/Twist
20 Groiners
30 Partner Wall Balls

3 rounds for quality:
8 1 Arm Thrusters each arm
8 Suitcase Deadlifts each arm
8 Kossacks each leg

WOD
3 rounds:
Run 400m
30 Wall Balls (20/14)
200m Row

-----

Wednesday October 19, 2016

WARM UP:
WALL BALL HUNGRY HIPPOS!

SKILL
Ring Muscle Ups
EMOM for 12 minutes
A-10 Kip Swings on Rings (high rings)
B-Accumulate 30 seconds Ring Support Hold (low rings)
C-5 Ring Dips with 3 second negative
D-30 seconds of Muscle Ups/Muscle Up Transitions/Ring Rows

For parts A and B, half can start with B so high rings are available and then swap.
You may also share rings with a partner.

WOD
In 14 minutes:
400m Farmer’s Carry (2x53/35)
-then AMRAP in remaining time-
30-20-10
Wall Balls (20/14)
Sit Ups
200m Run

30 Wall Balls-30 Sit Ups-200m Run
20 Wall Balls-20 Sit Ups-200m Run etc.

-----

FITNESS


WARM UP
150m Straight Leg Row
10 T Push Ups
30 second Supinated Hang


FOR QUALITY
4 rounds:
6 DB/KB Curl and Press each arm
15 second Ring Support Hold
15 second Bottom of Ring Dip Hold
8 Ring Rows

WOD
AMRAP in 11 minutes
30m 1 Arm Farmer’s Carry each arm (70/53)
9 Pull Ups
9 1 Arm Shoulder to Overhead each arm (53/35)

-----

Gymnastics Class (6pm Only)

Warm up: 
3 rounds
10 burpee tuck jumps
10 hip pops
30 sec wall shoulder stretch

Skill: Ring Muscle Up
Stations: 2x3 min
Station 1: invert to dip drill
Station 2: rhode block forearm to dip drill
Station 3: ring swings with band between feet

5 min Muscle Up attempts or practice

WOD:
7 muscle ups
10 t2b to tuck hold for 3 sec
5 straddle leg circles forward/ backward
5 muscle ups
10 t2b to tuck hold for 3 sec
5 straddle leg circles forward/ backward
3 muscle ups
10 t2b to tuck hold for 3 sec
5 straddle leg circles forward/ backward
1 muscle up


-----

Thursday October 20, 2016

WARM UP
Row 10 Calories
10 Prone PVC Pass Throughs
10m Side Shuffle
10 Pass Throughs
10m Karioka
10 Squat Pass Throughs
10m High Knees
5 Kneeling Jumps (sub tuck jumps)
10m Butt Kicks



With an empty bar:
10 Snatch Lift Offs
10 Snatch Pulls
10 Snatch Pull Unders
5x1 Pause Snatch+
    1 Full Snatch

STRENGTH
Find a 1RM Snatch

WOD
EMOM for 12 minutes:
A-Row 20/15 Calories
B-4 Snatches@70%
C-2x40m Shuttle Sprint+AMRAP Burpees
D-Rest

Shuttle is 20m out/20m back two times.
In large classes, stagger 4 groups to keep the shuttle running smooth, rowers empty for transition, and space to snatch.

----- 

FITNESS

WARM UP
Row 200m
10m Reverse Lunges
10 Kossacks
10m Duck Walk
10 Air Squats
10m Inch Worm Push Up
10 Bottom Half Burpees
10m Broad Jump

EMOM for 12 minutes:
A-8 Bulgarian Split Squats each leg
B-14 Jumping Air Squats
C-10 Kettlebell Straight Leg Deadlifts
D-30 second ¼ Squat Hold

WOD
Row 400m
20 Burpees Over Rower
40 Air Squats
20 Burpees
40 Box Step Ups (alternating 20 each)
20 Wall Balls

----- 

Friday October 21, 2016

Run 400m
10m Samson Lunges
10m Fwd Crab Walk
10m Inch Worm + Push-Up
20 Groiners
30 Second Handstand Hold

STRENGTH
A-3 sets:
1 Clean Lift Off + 1 Clean Pull
1 Clean Pull Under + 1 Split Jerk + 1 Garcia Jerk + 1 Press from Split

Start empty and increase

B-5 sets to Build to a challenging but manageable weight:
1 Full Clean+
2 Front Squats+
1 Jerk

WOD
AMRAP in 8 minutes:
10 Russian KB swings
10 Goblet Lunges
30 Double Unders

----- 

FITNESS
WARM UP
200m Run
200m Row
10m Side Shuffle Each Way
20 Groiners
10m Inch Worm + Push-Up
10 Bottom Half Burpees
10 Beat Swings
10 Ring Rows

WOD
In teams of 2:
50 Burpees
50 Calorie Row
40 Push Ups
400m Run
30 Kettlebell Swings
30 Calories Assault Bike
20 Pull Ups
200m Run

If needed, some teams will hit their Assault Bike Calories after the Burpees and Row after the Kettlebell Swings.

-----

Saturday October 22, 2016

WARM UP
Row/Run/Bike 1:00
10m Bear Crawl
30 second Pronated Hang
20 Pike Shoulder Taps
10 Ring Rows
20 Heidens


Review and practice 1 Arm Snatch (KB and DB)

WOD:
AMRAP in 30 minutes
A-15/12 Calories Assault Bike (18/14 Row)
B-10 Box Jump Overs (24/20)
C-10 1 Arm Snatches
D-15 Sit Ups
E-Max Rope Climbs
F-Rest

Scales:
A-Fewer calories
B-Lower Box
    Step Overs
C-Choose your weight.  Dumbbells come from the floor, Kettlebells from the hang. Suggested weight for RX athletes is 70/55.
D-GHD Sit Ups
    Weighted Sit Ups
E-Rope Pulls
   ½ Rope Climbs
   Strict Pull Ups
   Ring Rows

-----

Sunday October 23, 2016

BARBELLS FOR BOOBS POSTPONED
NEW DATE - OCTOBER 29 IN THE GYM


Partner Running "DT"
"I go, you go" for 5 rounds each

12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
200m Run

Choose a weight to go unbroken*
10 Burpee penalty each time the round is not unbroken.