Programming for September 26th through October 2, 2016

There is a lot to read up on this week!

The 30-Minute 5:30am Express Class starts this week on Monday and Wednesday.

We are adding a class to our weekend schedule.
Saturdays - 8am & 9am (Weightlifting class will resume in mid-October. Coach Joe is away)
Sundays - 9am & 10am


Check out our September Spotlight Athlete, Hillary Martinez.
You can find it under the "About Us" tab.

Check out the new coaches blog written by Coach Rob Moloney.

Our October and November events are up on the Events page.

 

Monday September 26, 2016

CROSSFIT

WARM UP

Straight Leg Row 150m
Regular Row 150m
10 Boot Straps
10 Lemon Squeezes
10 Arch Rocks

 

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

 

STRENGTH

Deadlifts

Endurance Group:
5x18@35% with 1 minute rest

 

Strength Group:

1x10@50%
1x8 @ 60%
3x5@70% or above

 

WOD

3 rounds alternating with a partner:

In 3 minutes:

Row 25/18 Calories
8 Burpees Over Rower
8 Box Jump Overs (24/20)
AMRAP Kettlebell Swings (70/53)

 

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FITNESS

WARM UP

Run 200m
10m Duck Walk
10 Air Squats
10m Bear Crawl
10 Toe Touches
10m Inch Worm Push Up
10 Push Up Shoulder Taps
10m Burpee Broad Jump

 

WOD 1

3 rounds with 1 minute rest:
Run 200m
12 Wall Balls
10 Burpees

 

WOD 2

30-20-10
Goblet Squats (70/53)
Row Calories
Kettlebell Swings

 

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Tuesday September 27, 2016

CROSSFIT

WARM UP

Row OR Run 200m
10m Forward Crab Walk
10m Duck Walk
10 Squat Thoracic Rotations

 

With an empty bar:

5 Clean Lift Offs
5 Clean Pull Unders
5 1 1/4 Front Squats
5 Squat Cleans
 

IWT

Part 1

4 rounds with 1 minute rest:
6 Squat Cleans @65%
300m Row

-rest 5 minutes-

400m Run
40 Wall Balls (20/14)

-rest 2 minutes-

300m Run
30 Wall Balls

-rest 1 minute-

200m Run
20 Wall Balls

-rest 5 minutes-

3 rounds for Quality:
10 Lateral Box Step Ups (5 each)
10 Samson Lunges
15 second L-Hang or Tuck Hang

 

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FITNESS

WARM UP

Row 300m
10m Karioka
6 Elbow to Instep w/ Rotation
10m Reverse Crab Walk
10 Arm Circles each direction
30 second Pronated Hang

 

FOR QUALITY

4 rounds:
10 1 Arm High Pulls
60m 1 Arm Waiter's Carry (each)
6 Strict Pull Ups

 

WOD

3 rounds for time:
300m Row
40 Double Unders (80 Singles)
12 Toes to Bar

 

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Wednesday September 28, 2016

CROSSFIT

WARM UP

2 rounds for quality:
60m 1 Arm Waiters Carry each arm
10 1 Arm High Pulls each arm
3 Turkish Get Ups each arm

 

Skill Warm Up:
10m Inch Worm
10m Bear Crawl
30 second Pronated Hang
20 Push Up Shoulder Taps
10 Beat Swings

 

SKILL

Handstand Push Ups

EMOM for 8 minutes:

A-30 second Tripod Tuck Hold

B-30 second Handstand Hold

C-5-10 Tuck to Headstand

D-30 seconds Handstand Push Ups

 

Options for A:
Freestanding
Wall Supported
Feet on Floor

Options for B:
Freestanding
Wall supported
Pike on Box
Pike on Floor

Options for C:
Freestanding
Wall Supported
Continue Tripod Practice

Options for D:
Freestanding
Deficit
Regular Wall Supported
Abmat
Pike on Box
Pike on Floor

 

WOD

4 rounds for time:
30 Abmat Sit Ups
15 Pull Ups
10 Handstand Push Ups

 

Optional scales:
GHD Sit Ups
Weighted Sit Ups

Chest to Bar Pull Ups
Band Strict Pull Ups
Ring Rows

Same HSPU scales as skill portion
Strict
Hand Release Push Ups

 

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FITNESS

WARM UP

Run 400m
10 Kossacks
20 Single Leg Toe Touches
10 Squat Thoracic Rotations
1 minute Plank Hold

 

EMOM for 12 minutes:
10 1 Arm Waiters Squats (5 each)
10 KB Sumo Deadlifts
10 Jumping Lunges

 

WOD

2 rounds for time:
400m Run
20 Box Jumps
15 Wall Balls
10 Overhead Plate Lunges (45/25)
5 Burpee Pull Ups

 

-----

Gymnastics Class (6pm only)

 

Warm Up:
2 rounds

10 hip pops
30 sec hs hold
10 candle sticks
30 sec hollow hold
10 Glide kip swings

 

Focus: Movements Review (10 min per movement)

1  Handstand Walking

2  Backward Roll/Back extension Roll

3  Glide Kip

 

WOD

4 rounds
10m handstand walk
8 forward roll to pistols
6 glide kips

 

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Thursday September 29, 2016

CROSSFIT

WARM UP

Run 200m
10m Side Shuffle each way
10m Karioka each way
10m Partner Wheel Barrow
10m Samson Lunges
5 Yoga Push Ups
30 second Supinated Hang

 

STRENGTH

A. Superset

1. 5 Presses from Split

2. 5 Overhead Split Squats

Start empy and increase as necessary.

B. 4 sets:

2 Pause Jerks (pause in dip) +2 Garcia Jerks

Increase weight each set but focus on position and speed.

 

C. 5 sets:

1 Pause Jerk+1 Split Jerk
Build to a heavy.
 

WOD

AMRAP in 12 minutes:
400m Run
40 Double Unders
20 Back Rack Lunges (95/65)

 

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FITNESS

WARM UP

Row 250m
5 Inch Worm Push Ups in Place
10 PVC Pass Throughs
10 T Push Ups
10 PVC Rotations each way
10 Y Wall Slides

 

EMOM for 9 minutes:
A-10 Push Ups
B-10 Ring Rows
C-30 second Double KB Overhead Hold

 

WOD:

AMRAP in 15 minutes:
Row 400m
20 1 Arm KB Shoulder to Overhead (53/35-10 each Arm)
20 Russian Swings

 

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Friday September 30, 2016

WARM UP

Row 200m
Run 200m
10m Lunge w/Twist
20 1 Leg Toe Touches
10m Bear Crawl
10 Arch Rocks
10m Broad Jump/High Jump

 

JACKED AND TAN

A. 4x10 Banded Deadlifts

 

B. 2x200m Row with 2 minutes rest

4 x 100m Row with 1 minute rest

 

C. Superset

1-3x15 GHD Sit Ups

2-3x15 GHD Hip Extensions

 

BAEWATCH

EMOM for 30 minutes:

A-30 seconds Row for Calories

B-200m Run

C-30 seconds Max Kettlebell Swings (53/35)

D-12/9 Calories Assult Bike

E-15 Abmat Sit Ups

 

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FITNESS

WARM UP

200m Run
10m Side Shuffle
10m Lunge w/ Twist
30 second Squat Hold
10m Bear Crawl
10m Broad Jump/High Jump

 

WOD

Complete with a partner for time:

90 Sit Ups
800m Run (Together)
70 Air Squats
60 Double Unders (120 singles)
50 Calorie Row
40 Box Jumps
30 Wall Balls (20/14)
200m Med Ball Carry (together/one med ball per team)

 

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Saturday October 1, 2016

WARM UP

Run 400m
10 Boot Straps
10 Air Squats
20 Groiners
10 Kossacks
10 Bottom Half Burpees

 

WOD

For time:
50 Goblet Squats (53/35)

Everytime the KB goes down=400m Run

-immediately into-

21-15-9
Wall Balls
Burpees

 

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Sunday October 2, 2016

WARM UP

Row 200m
10 Squat Thoracic Rotations
6 Elbow to Instep w/ Rotation
10 Beat Swings
10 Ring Rows
10 Tuck Jumps
30 Partner Wall Balls

 

WOD

Teams of 2:

80 Thrusters (115/75)
80 Chest to Bar Pull Ups
80 Squat Cleans
80 Burpee Box Jumps
80 Calorie Row

One Partner works at a time.  Split the reps any way.