Programming for June 5th through July 10, 2016

Tuesday July 5, 2016

 

CROSSFIT

WARM UP

Run 300m
10m Samson Lunge

Tabata for 4 rounds:
Squat Hold
Rest in tripod

 

IWT

Part 1

3 rounds with 2 minutes rest:
Run 300m

10 Thrusters @30% of 1RM Front Squat

-rest 5 minutes- 

Part 2

3 rounds with 1 minute rest:
Row 20/15 calories
12 Overhead Plate Lunges (45/25)

-rest 5 minutes-

Part 3

3 rounds NFT:
6/6 Single Arm Bench Press
8 Strict Pull Ups
30 second Wall Facing Handstand Hold

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FITNESS

Warm Up: 

2 rounds of:
200m run
10 beat swings
10 inch worms
20 samson walking lunges

 

12 min EMOM

a) 10 dips
b) 15 Russian KB swings (70/53)
c) 200 m sprint
d) rest

 

WOD

2 rounds of:
50 Double Unders (100 singles)
40 air squats
30 situps
20 Calorie Row
10 pull ups

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Wednesday July 6, 2016 

CROSSFIT

WARM UP

15 minutes for quality:
10/10 Single Arm High Pulls
60m Double Arm Farmers Carry
6/6 Weighted Kossacks (KB)
30 second GHD Plank Hold

 

MUSCLE UP (9 Minutes)

Group 1: 1 Strict Muscle Up E90Seconds
Group 2: 4 Ring Row to Transition E90Seconds
Group 3: 4 Ring Row pause at the top E90Seconds

 

WOD

AMRAP in 10 minutes:

12 Deadlifts (135/95)
10 Box Jumps
3 Muscle Ups

*Scale Muscle Ups to 3 Transitions
Or 3 Ring Rows with Pause+3 Push Ups:

 

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FITNESS

2 rounds of:
10 arm circles forward/backward/across the chest
10 kossacks
10 toe touches
10 reverse lunges each leg

3 rounds for quality:
8 Strict Chin Ups
8 push ups
30 sec handstand hold
12 hollow rocks
8 Single Arm High Pulls each arm

 

15 min AMRAP

50 Calories Assault Bike
-then in remaining time-
AMRAP
15 Toes to Bar
15 Box Jumps (24/20)
15 Wall Balls
15 Burpees:

 

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Thursday July 7, 2016

FITNESS

WARMUP

2 rounds:
10 PVC pass throughs
10 PVC OHS
10 1 Arm KB Thrusters each arm
10 squat pass throughs

 

ENDURANCE

1 mile run

WOD

3 rounds with 1 minute rest:

3 minute AMRAP:
5/5 Single Arm KB Thrusters
10 KB Swings
5/5 Single Arm Waiters Lunges  

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CROSSFIT

WARM UP

Wall Ball Hungry Hungry Hippos!

 

BARBELL CYCLING

Shoulder to Overhead

EMOM for 5 min: 7 Shoulder to Overhead
Rest 2 min
EMOM for 5 min: 5 Shoulder to Overhead
Rest 2 min
EMOM for 5 min: 3 Shoulder to Overhead

Weight should be challenging but manageable for touch and go throughout.  Increase every time the reps go down.

 

WOD

EMOM for 12 minutes:

A) Run 200m
B) 16 Alternating Box Step Ups
C) 30 seconds Max Double Unders:

 

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Friday July 8, 2016

JACKED AND TAN

WARM UP
Straight Leg Row 150m
5 Inch Worms
20 Toe Touches
 

A)
Deadlift 5x5

B)
5 rounds with 3 minutes rest:
20m Sprint+20m Tire Flips

C)
Partner 21s
10m Broad Jump/High Jump

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BAEWATCH

EMOM for 30 minutes:

A) 30 second Assault Bike calories
B) 30 second Plank Hold
C) 15 Air Squats
D) 30 seconds Max KB Swings (70/53)
E) Rest

 

Score is Total Reps: Calories+KB Swings

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FITNESS

WARM UP:
200m Run
30 second Front Plank
200m Row
15 second Side Plank each
200m Run
30 second Hollow Hold
200m Row
30 second Arch Hold

 

FOR QUALITY

15 minutes:
20 Lateral Band Step Overs
30m Single Arm Overhead Carry each arm
5 Ring Rows with 5 seconds negative
5/5 Kettlebell Suitcase Deadlifts

  

WOD

600m run
21 KB swings (53/35)
21 burpees
400m run
15 KB swings
15 Burpees
200m run
9 KB swings
9 burpees  

 

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Saturday July 9, 2016 

WARM UP:

Bear Crawl 10m
Reverse Walking Lunges 10m
10 T-Push Ups
10 Air Squats
30 second Handstand Hold

 

WOD 1:
20/15 Assault Bike Calories
50 KB Swings (53/35)

 

WOD 2:
21-15-9
Burpee Box Jumps
Wall Balls
Run 200m between each movement:

 

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Sunday July 10, 2016

 

BEACH WOD

LAURELTON BLVD BEACH
Please arrive at 8:30AM

TEAMS OF 3
Partner 1
10 Burpees
30m KB Drag
10 KB Swings
30m KB Drag
10 Burpees

Partner 2
10 Sandbag Squats
Sandbag Carry

Partner 3
Rest

Cycle through these for 30 minutes.