Programming for December 18th through December 24, 2017

Athlete: James Cameron

Athlete: James Cameron

The gym is closed next Monday, Christmas Day.
December 26th will be 9am and 10am only.

Since we have replaced 4 of our rowers with brand new ones, we are selling 4 and using that
money to purchase additional equipment for the gym. If you are interested in one of these rowers, please contact Coach Rob at Rob@activelifeathletics.com
Staff has first dibs.

As of January 1, 2018 there will no longer be 7am class offered. 
If you have any questions and this is the only time you can make,
contact   info@activelifeathletics.com

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Monday December 18, 2017


CROSSFIT & FITNESS
WARMUP:
EMOM 25
A- 30 sec bike (70/60 rpm)
B- 30 sec double farmer hold (2x70/53)
C- 30 sec of perfect push-ups
D- 30 sec of alt dumbbell snatches (50/35)
E- REST


WOD (T)
21-15-9
Ring DIps
Shoulder to Overhead w/ 1 sec pause at the top (115/75)
Box Jumps w step down (24/20)

*NO DROPPING WEIGHT THIS WEEK*
Penatly = 10 Perfect Push-Ups each time you drop


INTENT:
Today's emom is to get you moving and sweating before the workout.
There is no score for it.
Today begins our "control your barbell week."
There are a couple reasons we are doing this. A bunch of 10lb plates have
broken due to continuous dropping weight. Also, this will help everyone be more
conscious of controlling their barbell and become better with barbell cycling.
Today we are training cardio endurance, strength, power, stamina, coordination,
accuracy and balance.

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Tuesday December 19, 2017

CROSSFIT
WARMUP:
2 Sets
1 Minute Row (25-30 SPM)
10 Toe Touches
10 Squat Thoracic Rotations
10 Beat Swings
10 Kossaks
10 Pause Air Squats


STRENGTH: Back Squats ( Week 2 of 8)
3 reps @ 70%
3 reps @ 80%
MAX reps @ 90%


WOD (T)
0:00-10:00
3 Rounds
20/15 Calorie Row
15 Toe to Bar

10:00-20:00
50 Pull-Ups
50 Burpees


INTENT:
We continue our back squat cycle and our workouts today are simple, yet
they are intended to be done ALL OUT. You should finish the first workout with
enough rest to be ready for the second.
Today we are training strength, stamina, speed, power, flexibility and coordination.

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FITNESS
WARMUP:
2 Sets
1 Minute Row (25-30 SPM)
10 Toe Touches
10 Squat Thoracic Rotations
10 Beat Swings
10 Kossaks
10 Pause Air Squats


Strength:
Box Step Ups 4x10
1st Option: Front Rack
2nd Option: Double DB or KB
3rd Option: One KB or DB

WOD
0:00-10:00
20/15 Calorie Row
15 Toes to Bar

10:00-20:00
50 Pull-Ups
50 Burpees

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Wednesday December 20, 2017

CROSSFIT
WARMUP:
10 PVC Pass Throughs
10 PVC Around the World
20 Sec Standing Calf Raise
15 Sec Single Leg Hold (each)
20 Double Under Attempts
10 Push-Up + Down Dog


STRENGTH & CONDITIONING
Double Unders & Deadlifts

1 Minute on 1 Minute off for 14 minutes

35 Double Unders + Deadlifts (45%)



MIDLINE (25 minutes to complete)
3 Sets
20 GHDSU or Zombie Sit-Ups
60 sec weighted plank hold
30 sec side plank each side
3 laps single arm farmer carry (each arm)
30 sec hollow body hold


INTENT:
Very similar to last week's double under and hang power clean workout, we
have deadlifts this week. This style of training is designed to help
improve double under performance as well as moving (and controlling) the barbell
under fatigue. After the strength and conditioning, there is a longer midline piece
that will definitely be challenging after all the conditioning.
Today we are training strength, cardio endurance, stamina, balance, coordination,
accuracy, flexibility and speed.

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FITNESS
WARMUP:
2 Sets
20/15 Calorie Bike
10 Single Leg Deadlifts (each)
20 sec Standing Calf Raise
20 Pogo Hops
20 Double Under Attempts

EMOM 6
Odd- 30 sec hollow hold
Even- 30 sec plank

WOD
3 Rounds
AMRAP 3
50 Double Unders
25 Russian KB Swings (70/53)
MAX Sit-Ups in time remaining
- rest 3 minutes -

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Gymnastics: 6PM

Warm Up:
200 m row
10 beat swings
30 sec supinated hang
30 sec pike stretch
Calf stretch

 

Strength:
2 sets
Push-Ups
10x each
Narrow-Wide-Stagger right-Stagger left- diamond- one arm straight

Abs/Hip Flexion
10x each
Tuck-up, Straddle-up, V-up, Around the world right, around the world left


WOD

For Time:
15 OHS (135/95)

Then 10 rounds of:
2 bar muscle ups
100 m row

Then 15 squat cleans (135/95


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Thursday December 21, 2017

CROSSFIT
WARMUP:
2 Sets
1 Minute Bike (70/60 RPM)
1 Minute Row (30-33 SPM)
30 Sec Handstand Hold
30 Sec Goblet Squat Hold
30 Sec Supinated Hang
10 Single Arm KB Thrusters (5 each)



STRENGTH: Thrusters
15 minutes to build to a heavy 3 rep Thruster


WOD (T)
For Time:
25/18 Calorie Bike
15 Strict HSPU
25/18 Calorie Row
15 Thrusters for time (115/75)

*NO DROPPING WEIGHT THIS WEEK*
Penalty = 10 Perfect Push-Ups each time you drop.


INTENT:
Last week, we hit some 'heavier' thrusters from the rack. Today, we are working
up to a heavy 3 rep thruster from the rack. A thruster/jerk does not count.
Today's workout is a fast sprint. The pace on the bike should be similar to the pace
from the warmup. If you don't have strict handstand push-ups, do double dumbbell
seated strict press. Remember to control the barbell on the thrusters.
Today we are training strength, power, speed, flexibility, balance and coordination.


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FITNESS
WARMUP:
Row 2 Minutes Heels Down @20-25 SPM
10 Single Arm High Pulls each
10 Single Arm Presses each
w/ 30 sec pause at the top of the last rep
10 Pause Wall Balls

WOD (T)
AMRAP 8
8 Wall Balls
8 Burpees

- rest 5 min -

AMRAP 8
10 Push-Ups
10 Calorie Row

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Friday December 22, 2017

CROSSFIT
WARMUP:
2x10m High Knees + Back Pedal
2x10m Butt Kicks + Back Pedal
4x10m Side Shuffle
4x10m Shuttle Run
10m Samson Lunges
10m Broad Jumps
20-30 sec Kneeling Butt to Heel

EMOM 12
Odd- 10x10m Shuttle Sprints
Even- 30 Sec Supinated Hang

THE ONLY SCORE TODAY IS SLOWEST SHUTTLE SPRINT.

WOD (T)
EMOM 6
4 Touch n Go Power Clean & Jerks (135/95)

Directly into

EMOM 6
4 Touch n Go Squat Cleans (135/95)


*NO DROPPING WEIGHT THIS WEEK*
Penalty = 10 Perfect Push-Ups each time you drop.

INTENT:
Today we are training speed, agility and power in both the sprint emom and
barbell cycling. No dogging the sprints! If you're unable to run, ask the coach for
a substitute with similar intensity. Again, remember to control the barbell in the
wod. 10 perfect push-ups each time you drop the bar from anywhere above the waist.

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FITNESS
WARMUP:
2x10m High Knees + Back Pedal
2x10m Butt Kicks + Back Pedal
4x10m Side Shuttle
4x10m Shuttle Sprint
10m Samson Lunges
10m Broad Jumps


PARTNER WOD
For time:
50 (10m) Shuttle Sprints
100 Calorie Bike
150 KB Swings (53/35)


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Saturday December 23, 2017

WARMUP:
2 Sets
1 minute row w/ No arm pull
1 minute row w/ arm pull
15 Groiners
15 Single Arm High Pulls (each)
15 Tuck Jumps
1 minute Squat Hold

WOD
AMRAP 15
15 Calorie Row
20 Box Jumps (24/20)
25 Sit-ups

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Sunday December 24, 2017

WARMUP:
Feliz Navidad Warm-Up!


12 Days of Christmas
1- Bear Complex (95/65)
2- Muscle Ups or Dips
3- Power Snatches
4- HSPU or Push Press
5- Hang Power Cleans
6- Front Rack Lunges
7- Burpees
8- KB Swings (53/35)
9- Wall Balls (20/14)
10- Deadlifts
11- Toes to Bar
12- Thrusters