Programming for April 17th through April 23, 2017

Athlete: Mike Schwartz Photo: @supercleary

Athlete: Mike Schwartz
Photo: @supercleary

Friday Night Lights is this Friday night at 6pm. There will be no 5pm or 6pm class.
The sign up sheet is on the front desk.


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Monday April 17, 2017

CrossFit
WARM UP:
400m Run (conversational pace)

EMOM for 12 minutes:
1) 10 Single Arm Ring Rows (5 each arm)
2) 10/7 Calories on Assault bike (pedal hard on this)
3) 15 Russian KB swings (heavy) 

WOD:
"The Hasselhoff" 
For time:
1 Mile run
35 Dead lifts (135/95)
35 Wall balls (20/14)
35 Pull ups

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FITNESS

EMOM for 12 minutes:
A- 30 Seconds Assault Bike
B- 30 Seconds Row
C- Run 200m
D- Rest

WOD

For Time:
400m Run
then-
2 Rounds
10 Pull-Ups
20 Suitcase Deadlifts (70/53) (10 each side)
30 Wall Balls
then-
800m Run

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Tuesday April 18, 2017

CrossFit

WARM UP:4 Rounds
25ft samson stretch
7 Ring pull ups
25 Double unders

FOR QUALITY:
2 Rounds
8 second back bridge hold
8 second supinated grip hang on pull up bar
20 sec Handstand hold

WOD:
8 Minute AMRAP:
8 Thrusters (95/65) 
8 Box jumps (24/20)


OPTIONAL:
Jacked & Tan
A)
Back Squat
10@60%
8@65%
6@70%
6@75%
6@80%

B)
"Partner 21"
Empty barbell
P1: 1 rep
P2: 2 reps
P1: 3 reps
P2:4 reps
etc...

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FITNESS

WARMUP
8 Rounds of Tabata
Alternating
A- Burpees
B- Sit-Ups

3 Rounds for Quality
20 Second Standing Calf Raise
10 Second Single Leg Standing Hold
20 Pogo Hops
1 Minute of Double Under Practice

WOD
15 Minute AMRAP
20 Single Arm KB Thrusters (35/26) (10 each side)
30 Box Step Ups
40 KB or DB Snatches (35/26) (20 each side)
50 Double Unders

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Wednesday April 19, 2017

CrossFit
WARMUP
EMOM 12:
A- Bike 45 Seconds (Increase RPM each time on the bike)
B- 10 Hand Release Push-Ups
C- 10 Groiners w/ Pause
D- 10 Strict Band Aparts

STRENGTH:
Bench press
8-6-4-2
rest 2-3 minutes between sets

WOD: 

(YUP, AGAIN!)
6 rounds: 
20 sec max calories on assault bike
rest 2:40

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FITNESS
WARMUP
Row 400m
2 Rounds
10 Beat Swings
30 Second Squat Hold

3 Rounds for Quality
10 Groiners
20 Second Bar Hang
30 Second Plank

WOD

"Cindy"
20 Minute AMRAP
5 Pull-Ups
10 Push-Ups
15 Air Squats

You want to move continuously!

Scaling Options:
Pull-Ups: Strict Banded or Ring Rows
Push-Ups: Knee Push-Ups or set up a bar on low J-cups.
Air Squats- Squat to a med ball, low box or bench is needed.

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Gymnastics (6pm Only)

Warm Up: 

30 sec pancake stretch
Partner PVC shoulder stretch
10 straddle leg raises
PVC R and L split stretch

Skill: Press Handstand

Drills:

  1. Med ball pike pop
  2. Ring pike and straddle hip raises
  3. Dumbbell pike and straddle holds for max time
  4. Box HS press
  5. Press to HS reversal
  6. Press to HS against wall

Complex:
1 wall walk + 6 shoulder taps to forward roll + 6 spider man push ups

WOD

AMRAP 9
Climb the ladder as high as possible...
3 cal row
3 HSPU
6 cal row
6 HSPU
9-9, 12-12

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Thursday April 20, 2017

CrossFit
WARM UP:
Teams of 2
2 rounds each
300m Row
30 Second Side Plank each side

8 Minute AMRAP (done at 70% effort)
7 Push ups
14 Sit ups
21 KB swings

WOD:
Every 6 minutes for 18 minutes
20 Hang squat cleans (95/65)
20 Toes to bar
20 Shoulder to Overhead (same bar)

OPTIONAL:
Jacked & Tan
A)
3 sets: (superset)
DB Arnold press x 12
Max Strict Pull-Ups (10+ is the goal. Use a band as needed)  
rest 90 sec between sets

B)
3 sets:(superset)
Front Squat x 8 (Increase load each set)  
Front Rack Lunge x 8
rest 90 sec between sets
Β 

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FITNESS

WARMUP
2 Rounds
1 Minute Bike
3 Wall Walks
5 Burpee Broad Jumps

EMOM for 24 Minutes

A- 20 Second Bike for Calories
B- 40m Double Arm Carry (HEAVY)
C- 20 Sit-Ups
D- Double Arm Overhead KB or DB Hold
E- Rest

Β 

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Friday April 21, 2017

WARM UP:
2 rounds:
10 Kips on the pull up bar
16 Walking lunges w/ DBs
10 Perfect push ups w/ one second pause at the top of each rep

FOR QUALITY:
2 rounds
10 Single arm KB thrusters (5 ea. side) 
10 Single arm deadlift (5 ea. side) 
10 sec supinated grip hang

WOD:
Every 3 minutes for 18 minutes:
60m sled sprint
2 Rope climbs 

(The weight on the sled should allow you to finish the sprint in about 30 seconds)

Β 

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FITNESS

WARMUP
1 Minute easy rowing
10 Bottom Half Burpees
10 Pause Wall Balls
10 Groiners w/ pause
10 Squat Thoracic Rotations

Review Row Technique

WOD
Teams of 2

5k Row For Time
Every 3 Minutes, Both Partners Perform
5 Wall Balls
5 Burpees

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FRIDAY NIGHT LIGHTS
6PM-8:30PM
(NO PM CLASSES THIS NIGHT)

WOD 1
Teams of 2
10 Rounds (5 each)
"I Go You Go"
5 Squat Cleans (155/105)
10 Bar Facing Burpees
15 Wall Balls

WOD 2
Teams of 4
P1: Assault Bike 75 Calories
P2: Front Rack Hold (185/115)
P3: Row 75 Calories
P4: Deadlift Hold (185/115)
(Partners 1&2 work together and switch when the barbell is dropped until 75 calories are met. Partners 3&4 do the same. Then switch movements. Score is time when both pairs complete both bike and row.)

WOD 3
Teams of 2
TBA

(If you have limitations, we will adjust the workouts so you are still able to participate.)

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Saturday April 22, 2017

Open Gym ENDS strictly at 11:30am to set up for the coach's seminar.

WARMUP
400m Run
Accumulate 3 minutes in the Squat Hold
20 second Bar Hang
10 Plank to Down Dog
5 Inchworm Push-Ups

Medball Clean Review

WOD
For Time:
400m Run w/ med ball
50 Medball Cleans (20/14)
50 Double Unders
25 Push Jerks (155/105)
50 Double Unders
50 Medball Cleans (20/14)
400m Run w/ med ball

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Sunday April 23, 2017
(GYM IS CLOSED DUE TO THE BULLETPROOF COACHES SEMINAR)


WOD IN THE PARK
***WEATHER PERMITTING***

Location: Shell Creek Park (Island Park)
Time: 9am

Warmup:
50 Jumping Jacks
10 Arm Circles (each way)
1 Minute of Squat Thoracic Rotations
20 Second Standing Calf Raise
20 Pogo Hops
30 Second Overhead Plate Hold
20 Toe Touches
20 Second Top of Push-Up Hold
20 Second Bottom of Push-Up Hold

Partner WOD
25 Minute AMRAP
Partner 1
1 Lap around the Field
Partner 2
AMRAP
30ft Overhead Walking Lunge (45/25)
12 Push-Ups
30ft Overhead Walking Lunge
12 Ground to Overhead