Programming for June 19th through June 24, 2017

Coaches Kait Fitzgerald & Andrew Ilch tied the knot this past weekend. Photo: @supercleary

Coaches Kait Fitzgerald & Andrew Ilch tied the knot this past weekend.

Photo: @supercleary

The Nutrition Challenge is in full swing! I've already heard of some members losing close to 10lbs. Keep up the hard work because you will be more than happy with how it pays off.

Holiday Weekend Schedule:
July 1: 8am, 9am, 10am WL
July 2: 9am, 10am
July 3: 6am, 830am, 930am, 11am
July 4: 9am

July is HERO MONTH. We will be doing an individual hero workout once a week beginning June 28th. The first two hero wods for hero month will be "Operation Red Wings" and "Hot Shots 19"

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Monday June 19, 2017

CROSSFIT

WARMUP:
200m Run
20/15 Calorie Bike (65/55 RPM)
20 Crossover Toe Touches
20 Groiners
10m Samson Lunges
10 Squat Press Outs

STRENGTH:
Back Squat
60%x10
65%x8
70%x6
75%x6
80%x6

AMRAP 10: (T)
20 Russian KB Swings
20 Waiter Lunges (10/10)
20 Push-Ups
20 Air Squats

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FITNESS

WARMUP:

3 Rounds For Quality:
200m Run
15/10 Calorie Bike
10 KB SDLHP
10 Groiners
10 Samson Lunges
10 Squat Press Outs
50m Overhead Carry (each arm)

AMRAP 15: (T)
20 Russian KB Swings
20 Jumping Lunges
20 Burpees
20 Goblet Squats
20 Lemon Squeezes

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Tuesday June 20, 2017

CROSSFIT & FITNESS

WARMUP:
3 Rounds
200m Heels Down Row
20 Sec Handstand Hold
15 Sec Top of Dip Hold
15 Sec Bottom of Dip Hold
20 Pogo Hops
20 Double Unders or Attempts

EMOM 12
Odd: 8 Strict Press
Even: 8 Strict Dips
 

WOD (C)
1000m Row
100 Double Unders
30 TTB
20 Strict HSPU

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Wednesday June 21, 2017

CROSSFIT

WARMUP:
400m Run
20 Jumping Lunges
10 Tuck Jumps
20 Single Leg KB Deadlifts (10/10)
10m Crab Walk

Week 2 - Wall Ball Mentality (25 UNBROKEN Wall Balls)

8 Minutes Assault Bike for Calories
(This is an opportunity for learning how to pace on the pace and maintain an RPM)

- rest 3 min - 

100m Double Arm Carry (2x70/53)
5 Deadlifts every 10m


WOD (T)
10-20-30
Push Press (95/65)
Front Rack Lunges
Sit-Ups

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FITNESS

WARMUP:
EMOM 12
A- 40 Seconds Bike
B- 40 Seconds Row
C- 10 Air Squats

Week 2 - Wall Ball Mentality (25 UNBROKEN Wall Balls)

EMOM 8
A- 2 Right Arm Turkish Get-Ups
B- 2 Left Arm Turkish Get-Ups


WOD
3 Rounds
20 Wall Balls (20/14)
20 Calorie Row
20 Push-Ups (Scale up to Dips)

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Thursday June 22, 2017

CROSSFIT

WARMUP:
2 Rounds for Quality
20 Lateral High Box Step Ups (10 each leg)
10 Toes to Rope
20m Crab Walk
200m Run  

*Then 10 Minutes of Rope Climb Practice*
YES WE ARE PRACTICING AGAIN

For Time: (C)
800m Run
18 Box Jumps (30/24)
12 Power Cleans (155/105)
6 Rope Climbs
400m Run
9 Box Jumps
6 Power Cleans
3 Legless Rope Climbs

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FITNESS

WARMUP:
"ROWLING"
Review Row Technique Prior to the game.

*10 Minutes of Rope Climb Practice*

WOD

500m Row
5 Burpee Box Jump Overs
5 Rope Climbs
400m Row
4 BBJO
4 Rope Climbs
300m Row
3 BBJO
3 Rope Climbs
200m Row
2 BBJO
2 Rope Climbs
100m Row
1 BBJO
1 Rope Climb


Finisher:
400m Double Arm Farmer Carry

 

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Friday June 23, 2017

CROSSFIT
WARMUP:

3 ROUNDS FOR QUALITY:
10 Cuban Press Complex with a PVC
14 Single Arm High Pulls (each arm)
30m Single Arm Overhead Carry (each arm)
30 Second Side Plank (each side)

WOD 1
Every 30 sec for 15 minutes: (T)
1 Squat Snatch (moderate weight)

-rest 3 min-

WOD 2
For Time:
15 Ring MU or 30 C2B Pull-Up
30 Overhead Squats (70% of First Part)

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FITNESS

WARMUP:
Teams of 2:
8x200m (4 each)

PARTNER WOD
AMRAP 18
"I go you go rounds"
10 DB Snatches
20 Double Unders
60m Sprint

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Saturday June 24, 2017

WARMUP:
800m Run (conversational pace - learn something new about a fellow member)
30 UNBROKEN Wall Balls
15/10 Calorie Row
15/10 Calorie Bike
10 Bottom Half Burpees
10 Heavy Russian KB Swings
10 Hollow Rocks
10 Arch Rocks

WOD
Teams of 3 (Start of different stations)
5 Minutes at each station (1 minute transition)

A- Relay 40m Sled Push + 10 WB (20/14) (done outside)
B- Max Calorie Bike
C- Relay 15 GHDSU + 15 KB Swings (70/53)
D- Max Burpees to a 6' target
E- Relay 7 Pull-Ups + 7 Box Jumps (24/20)
 

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Sunday June 25, 2017

WARMUP:
2 Rounds
500m Row
30 Second Handstand Hold
5 Beat Swings + 5 TTB or variation
10 Pause Air Squats

*TEACH ALL 3 MOVEMENTS FOR THE WOD*

Partner "Ledesma"
AMRAP 20
5 HSPU
10 TTB
15 Med Ball Cleans (20/14)

*Alternate ever round*

Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona. He is survived by his wife Sherry and sons Luciano and Elijo.