Programming for August 1st through August 7, 2016

We are pumped about the programming we have coming up this week. 

Slight change in schedule for the Beach WOD. It will be Sunday August 7th. This way, Coach Joe's lifting class will still be on schedule. Saturday's WOD will be a partner HERO WOD on the 5th anniversary of the tradegy when 30 American soldiers and 1 military K-9 lost their lives when their helicopter was struct in Afghanistan.

Also, a sign up sheet for the summer t-shirts will be up early this week. Be sure to check out which shirts you can choose to buy and who designed them. There will be a limited time only to preorder the shirts your want.

Monday August 1, 2016

WARM UP

With a PVC and Light KB:

10 Prone PVC Pass Throughs
10 Overhead 1 Arm Lunges (5 each)
10 Standing PVC Pass Throughs
10 1 Arm KB Swings (5 each)
10 Squat PVC Pass Throughs
10 1 Arm KB Overhead Squats (5 each)

 

Empty bar:

As a class on coach's cue for 10 rounds

Hold Start position
Move to and hold above knee position
Move to start position and hold
Full Snatch and hold overhead squat position

 

STRENGTH

In 18 minutes, build to a 2RM Snatch

 

WOD

EMOM for 12 minutes:

A-2 Snatches (power or full) @ 75% of 2RM
B- 30 seconds Max Burpees Over Bar
C- Row 20/15 Calories

*For every missed snatch, subtract 5 Burpees from total.

**Optional scale up: Bar Facing Burpees

 

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FITNESS

 

WARM UP

Run 200m
10 Boot Straps
10 Reverse Walking Samson Lunges
20 Toe Touches
10 Squat Thoracic Rotations

 

FOR QUALITY

4 rounds

12 Box Step Ups (6 each) *add weight if comfortable
12 1 Leg KB Deadlifts
10 Weighted Kossacks
30 second Squat Hold

 

WOD
AMRAP in 5 minutes

8 Wall Balls (20/14)
8 MedBall Sit Ups
8 Lunges (4 each) 

-rest 1 minute-

AMRAP in 5 minutes

8 Russian KB Swings
8 Goblet Squats
8 Burpees

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Tuesday August 2, 2016

 

WARM UP

Run 200m
20 Toe Touches
10 Leg Swings Front/Side each leg
5 Kneeling Jumps (sub tuck jumps for height) 

IWT

Part 1:

3 rounds with 2 minutes rest:
5 Deadlifts@70%
400m Run

-Rest 5 minutes-

Part 2:

2 rounds with 3 minutes rest:

15-12-9
KB Swings (53/35)
Box Jumps (24/20) 

-Rest 5 minutes-

Part 3:

2 rounds for Quality:
120m 2 Arm Farmer's Carry
3 Turkish Get Ups Each Side
15 GHD Sit Ups

 

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FITNESS

 

WARM UP
10 Prone PVC Pass Throughs
10m Bear Crawl
10 PVC Pass Throughs
5 Inch Worms
15 second 1 Arm Side Plank each side
15 Overhead Band Pull Aparts

 

EMOM for 12 minutes:

A-10 1 Arm Bench Press (5 each)
B-10 1 Arm Bent Over Row (5 each)
C-30 second Handstand Hold
D-30 second Pronated Hang

 

WOD

4 rounds:
200m Run
5 Pull Ups
10 1 Arm Push Press (53/35)
30m 1 Arm Farmer's Carry each arm (70/53)

 

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Wednesday August 3, 2016

WARM UP

20 minutes for Quality:

8 Weighted Kossacks (each side consecutively)
30 second Supinated Hang
30m 1 Arm Overhead Carry(each side)
1 mintue Squat Hold
10 Handstand Shoulder Taps

 

SKILL

Ring Muscle Ups:
Every 90 seconds for 9 minutes:

1-3Muscle Ups
                or
First 3 sets: 5 Slow Muscle Up Negatives
Last 3 sets: 5 Muscle Up Transitions
              or
First 3 sets: 5 Ring Rows with Pause at top
Last 3 sets: 5 Ring Dips (scale with feet on floor)
 

WOD

AMRAP in 9 minutes:
5 Muscle Ups
15 Wall Balls
30 Double Unders

 

*Use the same muscle up scales as the skill portion.

Option 1: Fewer Muscle Ups per round
Option 2: 5 Transitions OR 5 Negatives
Option 3: 3 Ring Rows+3 Ring Dips

 

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FITNESS

WARM UP

Row 200m
10m Side Shuffle (each way)
10m Crab Walk
10m Duck Walk
10m Karioaka (each way)
10m Broad Jump High Jump

 WOD 1

3 with 1 minute rest between rounds:
15/10 Calorie Row
15 KB Swings (53/35)

 

WOD 2

AMRAP in 11 minutes:
11 Box Jumps Overs
11 Wall Balls
11 Push Ups

 

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Thursday August 4, 2016

 

WARM UP

 

BARBELL CYLING

Front Squats:

20@35%
-rest 30 seconds-

15 @ 35%
-rest 1 minute-

12@50%
-rest 30 seconds-

8@50%
-Rest 1 minute-

6@60%
-rest 30 seconds-

4@60%

 

WOD

3 Rounds:
400m Run
15 Power Cleans (115/75)


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FITNESS

 

WARM UP

Double Under Practice:
20 Feet Together Hops
20 Double Unders with no rope
20 High Jump Single Unders

1 minute of Double Unders or attempts

 

FOR QUALITY:

4 Rounds
10 1 Arm High Pulls each arm
8 1 Arm Strict Press
20 second Supinated Hang

WOD

AMRAP in 16 minutes:
400m Run
8 1 Arm KB Snatches each arm (53/35)
8 Toes to Bar
20 Double Unders

 

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Friday August 5, 2016

JACKED & TAN

WARM UP

Junkyard Dog:

5 Seated Partner Jump Over Rotations each
5 Jump Over Crawl Unders each
20 second Bar Hang
20 second Handstand Hold


A. 5x16 Push Press/Behind the Neck Strict Press
(Alternate front to back for 8 reps each/16 total)

B. Superset

1. 3x5 Strict Pull Ups (weighted if possible)
2. 3x10 Overhead Band Pull Aparts w/ 5 second negative
3. 3x10 Double KB Bench Press Press

C. Superset

1.3x10 Band Triceps Extensions
2. 3x10 Barbell Curls
3. 3x12 1 Arm Standing Pec Fly (6 each arm)

D. Stare at yourself in the mirror

 

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BAEWATCH

EMOM for 30 minutes:

A-Row 250/200m
B-10 Push Ups
C-15/10 Assault Bike Calories
D-25 Sit Ups
E-45 seconds Max Burpee Box Jump Overs (24/20)
F-Rest

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FITNESS

WARM UP

Row 1 minute

 

2 rounds:

10 Squat Thoracic Rotations
20 Toe Touches
10 Jumping Air Squats
20 Push Up Shoulder Taps
15 second L-Hang

 

WOD

"Fitness Gone Bad"

3 rounds for total reps:
1 minute max Wall Balls (20/14)
1 minute max Russian KB Swings (53/35)
1 minute max Box Jumps (24/20)
1 minute max Double KB Shoulder to Overhead (26/18)
1 minute max Calorie Row

1 minute rest

 

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Saturday August 6, 2016

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan.

In the wake of the unimaginable tragedy, a mission was born. Following the downing of Extortion 17, a fundraising WOD—hosted at more than 430 gyms around the country with more than 10,000 participants—raised $300,000 over a four-week period to support the 30 families affected. This prompted the organizers to create The 31Heroes Project to remember our fallen heroes and take care of their loved ones.
To donate and learn more about these men, go to:
www.31heroes.org

 

“31 Heroes”

31 minute AMRAP (Teams of 2)

8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)

Partner A- Runs 400m with a sandbag or plate (45/25)
Partner B- Works through the AMRAP

When Partner A returns, he/she continues where Partner B left off and Partner A goes for the run.

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Sunday August 7, 2016

BEACH WOD

Location: Laurelton Beach
Time: 8:30am

WOD

Teams of 2

15 min AMRAP
Partner 1:
120m Shuttle Run
Partner 2:

AMRAP
10 Grounds to Overhead (45/25)
10 Squats holding the plate

Rest 5 minutes

15 min AMRAP
Partner 1:
200m sand run (no weight)
Partner 2:
10 Overhead Lunges (45/25)
5 Burpees