Programming August 14th through August 20, 2017

Athlete: Anja Resnick Photo: @supercleary

Athlete: Anja Resnick
Photo: @supercleary

Everyone interested in competing in Flex on the Beach, please sign up at the front desk.
This goes for both RX and Scaled. We will help you find teammates if your team isn't full.
Ask Coach Rob for a discount code.
-----
Monday August 14, 2017

CROSSFIT
WARMUP:
400m Run
10m Duck Walk
10m Crab Walk
20 Groiners
10 Jumping Air Squats
10 Burpee into Tuck Jump

EMOM 12
Odd- 6 Touch n Go Squat Cleans (135/95 suggested)
Even- 30 sec max burpees box jump overs (open standard)
(Intent: String reps together)


WOD (T) - 18 Minute Cap

800m Run
21 Power Cleans (115/75)
400m Run
15 Squat Cleans
200m Run
9 Squat Clean Thrusters

-----

FITNESS
WARMUP:
400m Run
10m Duck Walk
10m Crab Walk
20 Groiners
10 Jumping Air Squats
10 Bottom Half Burpees

EMOM 8
A- 12 Wall Balls
B- 16 Jumping Lunges

WOD (T)
400m Run
40 Russian KB Swings (53/35)
40 Sit-Ups
40 Push-Ups
200m Run
20 American KB Swings (53/35)
20 Toes To Bar
20 Burpees

-----


Tuesday August 15, 2017

CROSSFIT
WARMUP:
300m Row
20 Pogo Hops
10 Beat Swings (TTB focus)
2 Minutes of DU practice

2 Rounds FOR QUALITY
100m Single Arm Overhead Carry Each Arm
1 Minute in the Top of the Ring Support Hold
1 Minute in the Bottom of the Ring Dip Hold
1 Minute in a Supinated Hang
10 Rings Dips

WOD (C) - 14 Minute Cap
1000m Row
100 Double Unders
30 TTB
20 Strict HSPU

(RETEST from 6/20 and Leaderboard Opportunity)

-----

FITNESS
WARMUP:
2 Rounds FOR QUALITY
150m Straight Leg Row
1 Minute in the Top of the Ring Support Hold
1 Minute in the Bottom of the Ring Dip Hold
1 Minute in a Supinated Hang
10 Rings Dips

WOD (C) 3 Rounds 500m Row 10 Alternating DB Snatches 100m Single Arm Overhead Carry (each)
-----

Wednesday August 16, 2017

CROSSFIT
WARMUP:
2 minutes on the bike (65/55 rpm)
20m High Knees
20m Butt Kicks
20m Side Shuffle each way
20m Alt Straight Leg Swings
20 Groiners
10 Pause Air Squats

Back Squats - Week 10
60%x5
70%x3
80%x3
90%x1
1RM attempt

WOD (C)
50 Calorie Assault Bike Sprint
(Can you beat you last time?)

- rest 5 minutes -

Not For Time
30 Sit-Ups or GHDSU
30 C2B Pull-Ups
30 Hollow Rocks
30 V-Ups or Lemon Squeezes
30 Unbroken Wall Balls

-----

FITNESS
WARMUP:
20/15 Calorie Bike (50/60 rpm)
20 Sec Stand Calf Raise
15 Sec Single Leg Hold each leg
20 Single Arm High Pulls each side
1 Minute Max Double Unders

Corework:
50 Sit-ups
40 Hollow Rocks
30 Lemon Squeezes
20 TTB or Knee Raises
10 GHDSU

WOD (T)
Every 4 Minutes for 5 Rounds
20/15 Calorie Bike
10 Pull-Ups
30 Double Unders


-----

Gymnastics (6PM ONLY)

TBA


-----

Thursday August 17, 2017

CROSSFIT
WARMUP:

3 Rounds for Quality
200m Single Arm Carry (each arm)
15 Single Arm High Pulls (each arm)
15 Single Arm Strict Press (each arm)
15 Weighted Box Step Ups (each leg) 

WOD (T)
4 Rounds
5 Touch n Go Power Snatches (155/105)
200m Run Sprint
(2 minute rest between rounds)

Scale the weight to be able to go touch n go.

-----

FITNESS
WARMUP:
3 Rounds for Quality
200m Single Arm Carry (each arm)
14 Single Arm High Pulls (each arm)
14 Single Arm Strict Press (each arm)
14 Pistols or Lateral Box Step Ups


WOD (T)
AMRAP 14
10 Push Press (75/55)
5 Burpee Box Jumps
200m Run


-----

Friday August 18, 2017

CROSSFIT
WARMUP:
EMOM 15
A- 5 Bar Muscle Ups or 8 C2B or 5-10 Pull-Ups
B- 3-5 Wall Walks
C- 5-10 Unbroken Toes to Bar
D- 20 Sec Supinated Hang
E- Rest

WOD (T)
5 Thrusters every minute.
From 0:00-5:00 use 75/55
From 5:00-10:00 use 95/65
From 10:00-15:00 use 115/75
Continue adding 20/10 lbs every 5 minutes until failure.
(Scale Appropriately to go at least 3 weights)

-----

FITNESS
WARMUP:
EMOM 12:
A- 30 sec max med ball cleans
B- 30 sec max wall balls
C- 30 sec max med ball sit-ups

Partner WOD (T)
30 x 10m Sprints
30 Pull-Ups
30 DB Thrusters
4 Rope Climbs
20 x 10m Sprints
20 Pull-Ups
20 DB Thrusters
4 Rope Climbs
10 x 10m Sprints
10 Pull-Ups
10 DB Thrusters
4 Rope Climbs

-----

Saturday August 19, 2017

WARMUP:
200m Jog
10m High Knees + Back Pedal
10m Butt Kicks + Back Pedal
10m High Skips
10m Low Skips
30 Partner Wall Balls
10 Bottom Half Burpees
Running Arm Swing Drill
200m Run


WOD
AMRAP 16
1 Mile Run
Then AMRAP in remaining time:
10 Burpees
20 Wall Balls (20/14) 
30 Sit-Ups


-----

Gymnastics (10AM)

TBA

-----

Sunday August 20, 2017

WARMUP:
2 Rounds In Pairs,
P1- 500m Row (moderate pace)
P2- 10 Push-Ups, 10 Tuck Jumps, 10 Toe Touches, 10 Groiners

Then switch. Complete 2 rounds each.

WOD
Partner "McGhee"
"I go, you go" for rounds
AMRAP 30
5 Deadlifts (275/185)
13 Push-Ups
9 Box Jumps (24/20)

P1 does a complete round. Then P2 goes.