Programming for October 2nd through October 8, 2017

Athlete of the Month, Chris Toffelo Phot: @supercleary

Athlete of the Month, Chris Toffelo
Phot: @supercleary

Click here to check out the Q&A with our September Athlete of the Month, Chris Toffolo.

Click here to Donate to our Barbells for Boobs fundraising page.
Click here to purchase a Barbells for Boobs t-shirt.
Our event is October 21st.


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Monday October 2, 2017

CROSSFIT
WARMUP:
20 Minutes of Quality
12 Single Arm High Pulls (each side)
12 Single Arm Strict Press (each side)
12 Pistols or Lateral Step Ups (6 each side)
30 Sec Hollow Body Hold
30 Sec Supinated Hang
200m Jog


Pull-Up Progression Week 1
EMOM 10
2-5 Pull-Ups

Choose a rep count you can maintain each minute for 10 minutes.
Once you go unbroken for all 10 minutes, you increase by 1 rep next week.


Barbell Cycling
EMOM 7
5 Touch n Go Clean & Jerks (135/95)

INTENT:
The Pull-Up EMOM is the beginning of a gymnastic skill progression.
The Barbell Cycling is preparing us for B4B ("Grace" and "Isabel")
Today, we are training strength, power, speed, and coordination.

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FITNESS
WARMUP:
20 Minutes of Quality
12 Single Arm High Pulls (each side)
12 Single Arm Strict Press (each side)
12 Pistols or Lateral Step Ups (6 each side)
30 Sec Hollow Body Hold
30 Sec Supinated Hang
200m Jog

WOD (T)
AMRAP 15
150m Run
5 Pull-Ups
10 Push-Ups
15 Air Squats


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Tuesday October 3, 2017

CROSSFIT
WARMUP:
12 Rounds of Tabata
A- Perfect Push-Ups
B- Handstand Hold or Pike Hold
C- Sit-Ups

EMOM 12
Odd- 6 Strict Press
Even- 15-20 sec L-Sit
(use rings, parallettes or boxes)

WOD (T)
5 Rounds
4 Strict HSPU
8 Toes to Bar
12 Front Rack Lunges (95/65)


INTENT:
Every round should move smoothly. The lunges should 100% be unbroken.
Today, we are training strength, stamina, flexibility, coordination and accuracy.

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FITNESS
WARMUP:
12 Rounds of Tabata
A- Push-Up Position Shoulder Taps
B- Handstand Hold or Pike Hold
C- Sit-Ups

EMOM 12
Odd- 6 Strict Press
Even- 15-20 sec L-Sit
(use rings, parallettes or boxes)

WOD
5 Rounds
10 Empty Bar Thrusters
10 Front Rack Lunges (5 each leg)
10 Toes to Bar or Lemon Squeezes

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Wednesday October 4, 2017

CROSSFIT
WARMUP
20m High Knees + Back Pedal
20m Butt Kicks + Back Pedal
20m Side Shuffle (each way)
20 Toes Touches
10 Single Leg Deadlift (each side)
10 Suitcase Deadlifts (each side)


STRENGTH - Deadlift
5x3 @80% of best triple

WOD (T)
2 Rounds

400m Run
200m Farmer Carry (2x53/35)
100 Double Unders


INTENT:
This workout is designed to get your heart rate up and challenge your skill and grip
while fatigued.Today, we are training cardiovascular endurance, stamina,
coordination, balance, and accuracy.

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FITNESS
WARMUP
20m High Knees + Back Pedal
20m Butt Kicks + Back Pedal
20m Side Shuffle (each way)
20 Toes Touches
10 Single Leg Deadlift (each side)
10 Suitcase Deadlifts (each side)

STRENGTH - Deadlift
5x5 (increase weight each set)

WOD (T)
2 Rounds
400m Run
200m Farmer Carry (2x53/35)
100 Double Unders

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GYMNASTICS (6PM)
 

Warm Up:
2 rounds
10 air squats
10 pike push-ups
10 beat swings
3 forward rolls
200m run

Skills:

Handstand Forward Roll Series:
1: Pike GHD roll
2: 1 leg GHD roll
3: 2 leg GHD roll

Pull-Over Series:
1: Windmill
2: Tucked roll
3: Pike roll
 

WOD:

AMRAP 20
With a partner

10 bear complexes: power clean, front squat, s2oh, back squat, s2oh (115/75)
9 synchro bar facing burpees
8 bar muscle ups
200 m run together

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Thursday October 5, 2017

CROSSFIT
WARMUP:
20 Groiners
20 Cross Over Toe Touches
10m Crab Walk
20 Sec Top of the Ring Support Hold
20 Sec Bottom of Ring Dip Hold
10 Squat Thoracic Rotations
10 Beat Swings or Ring Swings


STRENGTH - Front Squat
5x5 + 5lbs from last week
- superset with:
5 Bulgarian Split Squats each leg (use 2 DB or KB)

WOD (T)
Not in a specific order:
Min 0:00-5:00
2K Bike for time
Min 5:00-10:00
6 Rope Climbs for time
Min 10:00-15:00
12 Sand Bag Cleans
Min 15:00-20:00
20 Muscle Ups or 40 Ring Dips

INTENT:
Each individual segment is for time within its own 5 min cap.
It may be an opportunity to learn how to perform one of these movements better.
Today, we are training power, speed, strength, stamina, coordination, and accuracy.
Also, your ability to recover from one station to the next will be tested.

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FITNESS
WARMUP:
20 Groiners
20 Cross Over Toe Touches
10m Crab Walk
20 Sec Top of the Ring Support Hold
20 Sec Bottom of Ring Dip Hold
10 Squat Thoracic Rotations
10 Beat Swings or Ring Swings


STRENGTH - Front Squat
3x10 + 5lbs from last week

WOD (T)
Not in a specific order:
Min 0:00-5:00
2K Bike for time
Min 5:00-10:00
6 Rope Climbs for time
Min 10:00-15:00
12 Sand Bag Cleans
Min 15:00-20:00
20 Muscle Ups or 40 Ring Dips

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Friday October 6, 2017

CROSSFIT
WARMUP
2 Rounds
10 PVC Pass Throughs
10 PVS Prone Pass Throughs
10 PVC Squat Pass Throughs
10 PVC BTN Press
10 PVC Pause OHS


STRENGTH - Snatch Complex
Every 90 seconds for 6 Rounds

2 Snatch DL + 2 Pause Squat Snatch
(No higher than 65% of 1RM Snatch)

WOD (C)

For Time:
25 Hang Power Snatches (95/65)
1 Mile Run
25 Hang Power Snatches (95/65)


INTENT:
This workout will test how long you can hang on to the barbell to cycle the first
25 reps, if you can maintain a solid pace on the mile, and if you can recover your
shoulders fast enough to move similarly on the last 25 snatches.
Today, we are training cardiovascular endurance, stamina, some power, speed,
coordination, agility, and balance. There are a lot of athletic attributes in this couplet.

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FITNESS
WAMRUP:
2 Rounds
20 Crossover Toe Touches
20m High Knees
20 Groiners
20 Strokes on the Rower
20 Light Weight Single Arm High Pulls


PARTNER WOD
6x300m Row (3 each)
100 Russian KB Swings (53/35)
6x20-40-60m Shuttle Sprint (3 each)
100 DB Snatches

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Saturday October 7, 2017

WARMUP:
100m Single Arm Overhead Carry (each)
100m Single Arm Farmer Carry (each)
30 Sec Supinated Hang
30 Strokes on the Rower
30 Sec of Wall Walks

WOD
3 Rounds
500m Row
11 Shoulder to Overhead (135/95)
22 Box Jumps (24/20)

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WEIGHTLIFTING (10AM)PHASE 2: 
PRE-BASIC TRAINING; 2 microcycles (2 weeks)
Focus; strength and conditioning for the Olympic lifts (injury prevention), and technical review

Week 6:
1) snatch pull, snatch, OHSQ; 60% 2 sets, 65% 2 sets, 70% 3 sets
2) clean, clean from hang, front squat, jerk; 60% 2 sets, 65% 2 sets, 70% 3 sets
3) snatch pulls from deficit; 80% 3 reps 2 sets, 85% 2 reps, 2 sets, 90% 2 reps 2 sets, 95 % 1 rep 2 Sets, 100% 1 rep 5 sets
4) back squats; 65% 10 reps 5 sets
5) snatch grip deadlifts; 110% 3 reps 5 sets

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GYMNASTICS (10AM)


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Sunday October 8, 2017

WARMUP:
Class split into 2 teams
Relay Race
7/4 Calorie Bike Sprint
40m Prowler Sprint
5 Burpee Box Jump Overs


PARTNER WOD

Buy In: 400m Run Relay

Then,
50 Partner Wall Balls
30 Power Cleans (135/95)
50 Partner Wall Balls
20 Power Cleans (155/105)
50 Partner Wall Balls
10 Power Cleans (185/115)

Cash Out: 400m Run Relay