Programming for November 14th through November 20, 2016

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Get ready for another great week at the gym!
Friday Night Lights was awesome. We had over 30 athletes participating. We can't wait to have another. Possibly at the end of the year or beginning of next year.

Please check the events page for important dates and information for events through the rest of 2016.

Order new apparel now! Go to www.instanttshirts.com/activelife and order new gear. Our new full zip hoodie will be available in royal blue and in black (as shown above.) The sweatpants and long sleeve shirts are also available. Make sure you order this week. The deadline is next Monday Nov 21st.


Monday November 14, 2016

CROSSFIT

WARM UP
10 Boot Straps
10 Pike Shoulder Taps
10 Squat Thoracic Rotations
10 Reverse Samson Lunges
10 Kossacks
30 second Goblet Squat Hold

STRENGTH
Front Squats:
8@70%
6@75%
6@80%
4@82%
4@85%
5@75%

WOD
AMRAP in 9 minutes:
24 Wall Balls (20/14)
16 Back Rack Lunges (95/65)
8 Pull Ups (Scale up to chest to bar)

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FITNESS
WARM UP
10m High Knees
10m Straight Leg Swings
10m Lunge w/twist
10m Butt Kicks
10m Side Shuffle
20 Groiners
10 Air Squats

EMOM for 15 minutes
A-2 sets of 20m Shuttle Run+5 Burpees
B-10 Weighted Alternating Box Step Ups
C-15 Goblet Squats

WOD
21-15-9
Wall Balls (20/14) Challenge yourself on weight today!
KB Swings (53/35)
Lunges (each leg)

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Tuesday November 15, 2016

WARM UP
Row 10 Calories
10m Bear Crawl
10m Straight Leg Swings
10m Inch Worm Push Ups
10m Side Shuffle
10m Karioka
10m Burpee Broad Jump
With an empty bar:
5 Snatch Lift Offs
5 Muscle Snatches
5 Overhead Squats
5 Full Snatches

IWT
Part 1
EMOM for 12 minutes:
A-:40 Row for Calories
B-:40 Max Deadlifts 155/105
C-:40 Max Bar Facing Burpees
D-Rest
-Rest 5 minutes-

Part 2
Every 30 seconds for 7 minutes:
1 Snatch
Suggested weight 60-65%

-Rest 5 minutes-

Part 3
3 rounds for Quality:
40m 1 Arm Waiters Carry each arm (1 lap around gym)
15 1 Arm High Pulls each arm
8 Push Ups with 1 second pause at bottom and top

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FITNESS
WARM UP
Run 200m
10m Bear Crawl
5 1 Arm Ring Rows each arm
10 T Push Ups
30 second Supinated Hang
10 Pike Shoulder Taps

FOR QUALITY
3 rounds:
40m Double KB Overhead Carry
8 1 Arm Bent Over Rows each arm
8 Push Ups with 1 second pause at top and bottom
8 KB Upright Rows

WOD
AMRAP in 10 minutes:
Run 200m
7 1 Arm Shoulder to Overhead each arm (53/35)
7 Pull Ups
14 Sit Ups

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Wednesday November 16, 2016

WARM UP
18 minutes for Quality:
3 Turkish Get Ups each side
20 Lateral Banded Step Overs
90m 1 Arm Carry each arm
10 Lemon Squeezes

SKILL
Double Unders
EMOM for 5 minutes:
7 Sit Ups + Max Double Unders in :30

PRE-WOD
10 Leg Swings each direction
20 Jumping Lunges

WOD
3 rounds:
200m Plate Carry (45/25)
3 Rope Climbs
400m Run

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FITNESS
WARM UP
Row 300m
10m Karioka each way
10m Samson Lunge
10 Squat Thoracic Rotations
6 Elbow to Instep w/Rotation
20 Heidens

FOR QUALITY
4 Rounds:
10 Kossacks (add weight)
10 Single Leg Deadlifts each leg
20 Lateral Banded Step Overs
10m 1 Arm Waiter's Walking Lunges each arm

WOD
5 Rounds:
30 Double Unders
300m Row
30 Air Squats

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Gymnastics

Warm Up:
10 candle stick to pike stretch
30 sec pike hold
10 candle stick to straddle stretch
30 sec pancake hold
10 overhand to underhand bar hang
5 skin the cats on the rings

5 stations, 3 min per station

Station 1: Legless rope climb drill
Pull up 1, done 1
Up 2, down 2 etc.

Station 2: T2b ab drill
Start in pike position with feet on ground and hands on barbell in rack
Try to bring feet up to bar

Station 3: Banded front lever pulls
Goal is to get body parallel to ground

Station 4: Ring HSPU complex
1 ring box HSPU + 1 full body extension + 30 sec plank hold

Station 5: Ring MU box drill
start with feet on box, hands on inns in hollow position. From there get to the bottom of the dip with a focus on maintaining body position through pull

WOD
10 rounds
1 rope climb (scale up to Legless or L-sit)
10 v-ups
20 ft HS walk ( scale to 20 HS shoulder taps)

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Thursday November 17, 2016

WARM UP
Row 200m
10 T Push Ups
30 second Pronated Hang
10 Ring Rows
10 Y Wall Slides

With an empty bar:
5 Presses from Split
5 Pause Jerks
5 Garcia Jerks

STRENGTH
A-3 sets: 
1 Behind the Neck Jerk+
1 Pause (in dip) Split Jerk+
1 Split Jerk

Increase weight each set.

B-5x3 Split Jerks @65-75%

WOD
40 1 Arm Russian Swings (53/35)
5 Shoulder to Overhead (135/95)
30 1 Arm Russian Swings
10 Shoulder to Overhead
20 1 Arm Russian Swings
15 Shoulder to Overhead
10 1 Arm Russian Swings
20 Shoulder to Overhead

FITNESS
WARM UP
10 PVC Pass Throughs
10 PVC Straight Leg Deadlifts
10 PVC Rotations each way
10 Overhead Band Pull Aparts
10 Band Pull Aparts
10 Y Wall Slides

EMOM for 10 minutes:
8 Seated Double KB Press
5 Strict Pull Ups

WOD
AMRAP in 12 minutes:
12 Burpees to 6 inch target
12 1 Arm Russian KB Swings (each arm 35/26)
12 Weighted Sit Ups (45/25)

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Friday November 18, 2016

WARM UP
10m Bear Crawl
10m Reverse Crab Walk
10m Inch Worm Push Ups
6 Elbow to Instep w/Rotation
10 1 Arm Ring Rows (5 each)
10 Push Up Shoulder Taps


SKILL
Ring Muscle Ups

10 minutes of practice:

Kipping MU
Strict MU
Weighted MU
Gymnastics Kip to Support (hanging pike to support)
Jumping MU
MU Transitions
Banded MU (high rings-hanging in bands)
Banded MU Transitions (low rings-seated in band)
MU Negatives
Tic Tocs (low or high rings)
Ring Swings
Max Support Holds (top and bottom)
Russian Dips (on blocks)
Ring Rows
Ring Dips
False Grip Holds

Find something challenging and work on it.  Explore the movements.  Have fun and get better.

PRE-WOD:
With an empty barbell:
5 Clean Pulls
5 Clean Pull Unders
5 1 1/4 Front Squats
5 Squat Cleans

WOD
AMRAP in 13 minutes:
4 Muscle Ups
10 Squat Cleans (115/75)
10 Box Jump Step Downs (24/20)

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FITNESS
WARM UP:
Row 10 Calories
10m Duck Walk
10 Boot Straps
10m Crab Walk
10 T Push Ups
10 Beat Swings
20 Lateral Hops


Teams of 2:
AMRAP in 20 minutes:
50 Wall Balls (20/14)
50 Calorie Row
50 Burpees Over Rower
25 Pull Ups
25 Box Jump Overs (24/20)
25 Push Ups

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Saturday November 19, 2016

WARM UP
Row 10 Calories
10 Bottoms Half Burpees
10 Squat Thoracic Rotations
20 Groiners
20 Toe Touches
10 Tuck Jumps

In 20 minutes:
Row 50/35 Calories
AMRAP in remaining time:
15Burpees
20 Wall Balls (20/14)
25 KB Swings (53/35)
30 Sit Ups
35 Double Unders

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Sunday November 20, 2016

WARM UP
10 1 Leg Toe Touches each leg
10 Pike Shoulder Taps
10 Reverse Samson Lunges
5 Inch Worm Push Ups in place
10m Broad Jump/High Jump


AMRAP in 17 minutes:
In teams of 2:
1-1-1
2-2-2
3-3-3 etc. of

KB/DB Snatch (53/35)
Goblet Lunges
Push Ups

Partners will alternate through the round of 10.  Then, reps can be broken up any way.

For example:
Partner 1 does 1 Snatch, 1 Lunge, 1 Push Up
Partner 2 does 2 Snatches, 2 Lunges, 2 Push Ups
Partner 1 does 3 Snatches, 3 Lunges, 3 Push Ups
Partner 2 does 4 Snatches, 4 Lunges, 4 Push Ups
etc. until the round of 10 is completed.  Then break up any way.

KB Snatches from the hang/DB from the floor or hang.