Programming for October 10th through October 16, 2016

The rain is gone for the week!! We are going to have some nice training weather. 

This Tuesday 10/11 is the last day to order sweatpants or long sleeve shirts. Use the website www.instanttshirts.com/activelife

Sunday, we will have one class and it will be in Shell Creek Park which is in Island Park. The WOD will be up Tuesday. We are planning a good team workout.

Barbells for Boobs is Sunday October 24th at 10am. It will be at Kennedy Plaza in Long Beach. We will be doing "Grace". Wear pink that day. You can wear your Barbells for Boobs tee or tank from last year or you can buy Barbells for Boobs gear on www.reebok.com or www.barbellsforboobs.org

DONATE to our team page at
https://fundraise.barbellsforboobs.org/team/91049

Monday October 10, 2016

CROSSFIT

WARM UP
Straight Leg Row 150m
Regular Row 150m
10 Boot Straps
10 Lemon Squeezes
10 Arch Rocks
10 Bottom Half Burpees

 With an empty bar:
10 Goodmornings
10 Deadlifts with 5 sec. negative

 STRENGTH

Deadlifts

Endurance Group:
5x20@35% with 1 minute rest

Strength Group:
8@62%
5@67%
3@72%
4x2@77% or above

WOD
3 rounds alternating with a partner:

In 3 minutes:

Row 400m
12 Burpees Over Rower

 AMRAP Deadlifts (155/105)

 -----

FITNESS

WARM UP
Run 300m
10m Samson Lunge
10 Squat Thoracic Rotations
10m Broad Jump
20 Toe Touches
10m Burpee Broad Jump

EMOM for 12 minutes:
A-10 Overhead Plate Lunges
B-12 1 Arm Russian Swings (6 each)
C-12 Wall Balls
D-30 second Plank Hold

WOD
4 rounds:
300m Run
12 Box Jump Overs
6 Burpee Pull Ups

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Tuesday October 11, 2016

CROSSFIT

WARM UP
Run 200m
10m Samson Lunge
10 Squat Thoracic Rotations
10m Broad Jump
20 Toe Touches
10m Burpee Broad Jump

With an empty bar:
5 Hang Clean Pulls
5 Hang Muscle Cleans
5 Hang Power Cleans

IWT
Part 1
3 rounds with 2 minutes rest:

Run 400m
Round 1-8 Hang Power Cleans @55% of best Power Clean
Round 2-6 Hang Power Cleans @60%
Round 3-4 Hang Power Cleans@65%

-rest 5 minutes-

Part 2
3 rounds with 2 minutes rest

AMRAP in 2 minutes:
12 Wall Balls
9 Sit Ups

Part 3
3 Rounds for Quality:
30 second Double KB Overhead Hold
10 Arch Rocks
10 Hollow Rocks
30 second Side Plank (each side)

------

FITNESS
WARM UP
Row 20/15 Calories
5 Inch Worm Push Ups
10 Arm Circles each way
10 T Push Ups
10 Ring Rows

FOR QUALITY:
3 rounds:
10 1 Arm High Pulls each arm
10 1 Arm Strict Press each arm
10 1 Arm Bent Over Row each arm

WOD
EMOM for 12 minutes:
A-30 seconds Assault Bike Calories
B-30 seconds Burpee to 45# Plate
C-30 seconds Row Calories
D-Rest
Score is total reps.

-----

Wednesday October 12, 2016

CROSSFIT
WARM UP
15 minutes for Quality:
10 1 Arm KB High Pulls
60m 1 Arm Carry each arm
10 Palloff Press each side

SKILL
EMOM for 9 minutes:
A-30 seconds Kipping Pull Ups
B-30 seconds Handstand Push Ups
C-30 seconds Ring Plank Hold

Scale options:
A-Banded pull ups
Ring Rows
Chest to Bar Pull Ups
Strict Pull Ups

B-Deficit HSPU
Up to 2 Abmats
Pike
Hand Release

C-Top of Push Up Hold

WOD
21-15-9
Toes to Bar
Box Jumps (24/20)
Russian KB Swings (70/53)

-----

FITNESS
WARM UP
2 rounds:
10m Bear Crawl
10m Reverse Lunge
10m Crab Walk
10m Duck Walk
10m Side Shuffle
10m Karioka

FOR QUALITY
3 rounds:
12 Lateral Box Step Ups (6 each)
10 Single Leg Deadlifts (each leg)
8 1 Arm Overhead Squats (each arm)


WOD
AMRAP in 3 minutes:
8 Goblet Squats (53/35)
8 KB Swings
8 Alternating Lunges

-rest 2 minutes-

AMRAP in 6 minutes:
8 Goblet Squats
8 KB Swings
8 Alternating Lunges
8 Box Jumps

------

Thursday October 13, 2016

CROSSFIT

WARM UP
10 Prone PVC Pass Throughs
10 Pause Air Squats
10 Standing PVC Pass Throughs
10 Kossacks
10 Squat PVC Pass Throughs
10 T Push Ups
10 PVC SOTS Press


STRENGTH
A-Superset for 3 sets:
1) 5 Snatch Lift Offs
2)3x1 Snatch Pull+
        1 Snatch Pull Under

Start empty and increase.

B-4 sets:
1 Snatch Lift Off+
1 Snatch Pull+
2 Pause Snatches

C-5 sets
1 Pause Snatch+
1 Full Snatch

Build to a heavy.


WOD
EMOM for 12 minutes:
A-Row 20/15 Calories
B-14 Alternating Lunges
C-50 Double Unders+
AMRAP Overhead Squats (115/75)
D-Rest

Scale number of Double Unders or Singles as necessary to consistently get reps on Overhead Squats.

-----

FITNESS
WARM UP
Run 200m
10 Squat Thoracic Rotations
10 Boot Straps
10m Karioka
10m Inch Worm
30 second Pronated Hang

WOD 1
4 rounds with 1 minute rest:
Run 200m
10 Double KB Thrusters (35/26)

WOD 2
5 rounds for time:
18 Wall Balls
24 Sit Ups
30 Double Unders

-----

Friday October 14, 2016

WARM UP
Run/Row 200m
10m Side SHuffle
10 Boot Straps
10m Karioka
10 Squat Thoracic Rotations
10m Inch Worm Push Ups
10 Air Squats
10m Broad Jump/High Jump

JACKED AND TAN
Build to a heavy set on each:

A. 0-12 minutes: 10 Back Squats

B. 12-24 minutes: 8 Bench Press

C. 24-32 minutes: 5 Weighted Strict Pull Ups  

F. 32-40 minutes: 8 Strict Barbell Curls (back on wall)


BAEWATCH

A. AMRAP in 20 minutes:
Run 400m
20 Wall Balls
10 Burpee Box Jumps

B. Rotating Tabata for5 rounds of each movement

1) Sit Ups
2) Plank Hold
3) Air Squats

-----

FITNESS
WARM UP:
10m Bear Crawl
10m Duck Walk
10m Lunge w/twist
10m Burpee Broad Jump

FOR QUALITY:
Accumulate 3 minutes in the bottom of a squat


With a partner:

5 rounds for time:
Row 250m
12 Box Jumps (24/20)
12 KB Deadlifts (70/53)
12 Burpees

Partner 1 rows 250, then partner 2 rows 250
Partner 1 completes 12 Box Jumps, then Partner 2 completes 12 Box Jumps etc.

-----

Saturday October 15, 2016

FITNESS
WARM UP
Run 300m

2 rounds:
8 1 Arm KB High Pulls each arm
20 Toe Touches
10 Jumping Lunges
30 second Supinated Hang
10 Tuck Jumps




WOD
20 Pull Ups
300m Run
40 KB Swings
15 Pull Ups
400m Run
30 KB Swings
10 Pull Ups
600m Run
20 KB Swings

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Sunday October 16, 2016
9AM WOD AT SHELL CREEK PARK
(The gym will be closed. There will only be class in the park.)

Teams of 3
15 min AMRAP
3000m Row
Teammate 1: Rows
Teammate 2: Walking Lunges
Teammate 3: Plank
Rotate as needed
When the 3000m is completed,
AMRAP burpees in remaining time.

5 minute rest

15 min AMRAP Relay
10 KB Snatches (5 each arm)
40m Sprint out
5 Burpee box overs
40m Sprint back
Tag your partner and continue for total team rounds.