Programming for October 9th through October 15, 2017

Athlete: Dakota Clark Photo: @supercleary

Athlete: Dakota Clark
Photo: @supercleary

NEW APPAREL
Fall/Winter gear is now available to order here

FREE BULLETPROOF SEMINAR
This Saturday October 14th @ 11AM
Dr. Mike will be running a free workshop for our members and any guests you want to bring.
Take advantage of this opportunity. You as members of the gym get free access to the bulletproof programs. This workshop will help in knowing which program/s you may benefit from.

BARBELLS FOR BOOBS
To donate to our team page, click here
Make sure to sign up for a heat time at the front desk. 
Our event is Saturday Oct 21st.

This Monday is the last day we are collecting donations to send to Puerto Rico to help aid in their relief from the hurricane.

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Monday October 9, 2017


CROSSFIT
WARMUP:
20 Minutes of Quality
100m Single Arm Farmer Carry (each arm)
15 Single Arm High Pulls (each side)
15 Single Arm Strict Press (each side)
15 Weighted Step Ups (each side)
30 Hollow Rocks

Pull-Up Progression Week 2
EMOM 10
3-6 Pull-Ups

Choose a rep count you can maintain each minute for 10 minutes.
If you went unbroken for all 10 minutes last week, increase by 1 rep.

Barbell Cycling
EMOM 6
6 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:
2 Rounds for Quality
100m Single Arm Farmer Carry (each arm)
15 Single Arm High Pulls (each side)
15 Single Arm Strict Press (each side)
15 Weighted Step Ups (each side)
30 Hollow Rocks

Pull-Up Progression Week 2
EMOM 10
3-6 Pull-Ups

WOD
3 Rounds
20 Ground to Overhead w/ a plate (45/25)
20 Overhead Plate Lunges
400m Run

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Tuesday October 10, 2017

CROSSFIT
WARMUP:
Every 20 seconds for 5 Rounds
3 Burpees + 5 Air Squats
Then,
10 Toe Touches
10 Empty Bar Good Mornings

20 Minutes of Quality
- 9 Ring Swings with 1 Muscle Up every 3rd swing
- Max Unbroken STRICT HSPU
- 3 Deadlifts @85% of best triple

WOD (C)
3 Rounds
20/15 Calorie Bike
20 KB Swings (53/35)
20 Burpees
- rest 4 Minutes after each round-

INTENT:
Every round should be max effort. This is a complete REDLINE workout.

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FITNESS
WARMUP:
Every 20 seconds for 5 Rounds
3 Burpees + 5 Air Squats
Then,
10 Toe Touches
10 Empty Bar Good Mornings

20 Minutes of Quality
- 20 Ring Rows
- 20 Push-Ups
- 5 Heavish Deadlifts
- Jog 200m

WOD (C)
3 Rounds
15/10 Calorie Bike
15 KB Swings (53/35)
15 Burpees
- rest 3 Minutes after each round-

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Wednesday October 11, 2017

CROSSFIT
WARMUP:
20 Groiners
10m Samson Lunge
10m Crab Walk
10 Boot Straps
10 Squat Thoracic Rotations
30 Sec Top of the Ring Support
30 Sec Bottom of the Ring Dip

STRENGTH - Front Squat (DELOAD)
5x5 @ 55% of 1RM Back Squat
- rest 2 minutes -

WOD (T) - 16 Min Cap
For Time:
40 DB Snatches
40 Box Jumps
40 Ring Dips
40 Calorie Row

(Both heads of the DB must touch the ground)

INTENT:
How well can you move through these as you fatigue.
This is a chipper style wod, so attack each movement knowing that
you are finished with it after 40 reps.

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FITNESS
WARMUP:
20 Groiners
10m Samson Lunge
10m Crab Walk
10 Boot Straps
10 Squat Thoracic Rotations
30 Sec Top of the Ring Support
30 Sec Bottom of the Ring Dip

STRENGTH - Front Squat (DELOAD)
3x10 @ a moderate weight
- rest 2 minutes -

WOD (T) - 16 Min Cap
For Time:
40 DB Snatches
40 Box Jumps
40 Ring Dips
40 Calorie Row

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Thursday October 12, 2017

CROSSFIT
WARMUP:
2 rounds10 Burpees to Athletic Stance10 PVC Pass Throughs
10 PVC BTN Press
10 PVC BTN Push Jerks

*empty bar warmup*

Barbell Cycling
3 Rounds
1 Minute Max Touch n Go Power Snatches (95/65)
Rest 3 Minutes


12 Minute Clock
STRENGTH 1- Strict Press
5x5 (increasing weight but not a max)

12 Minute Clock
STRENGTH 2- Bench Press
3x10 (use a moderate weight)


INTENT:
The snatch barbell cycling is intended to be light and challenge you to hang on
BIG sets.
The second half of the program is strength work.
Today we are training strength, stamina, power, speed, coordination and balance.

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FITNESS
WARMUP:
20m High Knees
20m Butt Kicks
20m Side Shuffle each way
20 Heidens
20 Pike Shoulder Taps
20 Sec Standing Calf Raise
20 Pogo Hops
20 UB Presses each arm

EMOM 10
Odd- 5 Strict Press
Even- 20-40-60m Sprint

WOD
"Annie"
50-40-30-20-10
Double Unders
Sit-Ups

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Friday October 13, 2017

CROSSFIT
WARMUP
30 Strokes on the rower
20 sec hollow body hang
20 sec arch hang
10 beat swings
10 Squat Press Outs
10 empty bar split jerks led by coach

STRENGTH - Squat Clean & Jerk
1 Rep every 90 seconds for 8 Rounds (15 Minutes)

*use a moderate weight - NO FAILS*

WOD (C)

"Jackie"
1000m Row
50 Thrusters (45/35)
30 Pull-Ups


INTENT:
Girl workout benchmark test.
This is an opportunity for the leaderboard.
Today we are training cardio endurance, stamina, strength and power.

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FITNESS
WARMUP:
2 Rounds
25 Strokes on the Rower
20 Groiners
15 Ring Rows
10 Pause Wall Balls


PARTNER WOD
100 Calorie Row
80 Wall Balls
60 DB/KB Push Press
40 Toes to Bar
20 Pull-Ups
*Every 2 minutes, everyone does 3 burpees.

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Saturday October 14, 2017

WARMUP:
2 Teams
Relay for 4 Rounds each
6 DB/KB Thrusters
1 Rope Climb

For Quality
100m Single Arm Farmer Carry (each arm)
100m Single Arm Overhead Carry (each arm)

WOD

AMRAP 20
10 Burpees
20 Calorie Row
30 Push-Ups
40 Sit-Ups

If you complete 4 Rounds, note your time and
complete max rope climbs in the remaining time.

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Sunday October 15, 2017

WARMUP:
2 Minutes on the Bike (60/50 rpm)
400m Run
10 Squat Thoracic Rotations
10 Pause Air Squats
20 Sec Supinated Hang

Teams of 4
100 Calorie Assault Bike
P1- Bikes
P2- Holds Front Rack (155/105)*switch each time the bar is dropped*

150 Wall Balls
P3- Performs Wall Balls
P4- Holds a Supinated Bar Hang
*switch each time you drop from the pull-up bar*

Once both pairs complete their task, switch to complete the other task.