Programming for December 25th through December 31, 2017

 Athlete: Pat Duggan Photo: @supercleary

Athlete: Pat Duggan
Photo: @supercleary

Merry Christmas to all our members celebrating!

Please be aware of the schedule change to the following days:
Dec 25 - CLOSED
Dec 26 - 9AM &10AM ONLY

Jan 1 - 9AM ONLY
NEW YEARS DAY TEAM MARATHON ROW
At least 5 athletes on a team. 
Details will be announced this week.
A sign up sheet will be on the front desk to join a team.


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Monday December 25, 2017

GYM IS CLOSED

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Tuesday December 26, 2017

9AM & 10AM ONLY

WARMUP:
EMOM 25
A- 30 sec Bike (70+/60+ RPM)
B- 10 Double KB Swings
C- 30 sec of Perfect Push-Ups
D- MAX Rope Climbs
E- REST


PARTNER WOD (T)
AMRAP 20
100 Dumbbell Snatches
80 Box Jump Overs
60 Single Arm Dumbbell Push Press (1 sec pause at the top)
40 Synchro Burpees
20 Toes to Bar



INTENT:
9AM and 10AM classes only today.
The EMOM will help you get loose and sweat out everything you ate and drank
over the last few days. Our partner wod is definitely a challenge but will definitely
allow you to move continuously with your partner.
Today we are training power, strength, endurance, stamina, balance, coordination,
agility, accuracy and flexibility.

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Wednesday December 27, 2017

CROSSFIT
WARMUP:
2 Sets
Row 250m
10 Sumo Inch Worms
10 Squat Thoracic Rotations
10 PVC Pass Throughs
10 PVC Pause OHS


STRENGTH: Back Squats ( Week 3 of 8)
5 reps @ 75%
3 reps @ 85%
MAX reps @ 95%


WOD (T)
4 Rounds
250m Row
10 Overhead Squats (135/95)
10 C2B Pull-Ups

*OHS UNBROKEN*


INTENT:
We continue with our back squat cycle which will take us through January.
On the 95%, you are expected to hit at least 1 rep. I understand some of you may not
be feeling 100% this week due to holiday stress and being off your normal diet.
If that is the case, it is more than ok to go lighter.
This workout will test your ability to sustain high intensity. You'll want to go out hard to
start. Remain under control and know that there are four rounds. The overhead squats
are taken from the floor and should be unbroken the first 2-3 rounds without question.
If c2b takes you a long time, do regular pull-ups.
Today we are training strength, power, endurance, stamina, coordination, and balance.


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FITNESS
WARMUP:
2 Sets
Row 250m
10 Sumo Inch Worms
10 Squat Thoracic Rotations
10 PVC Pass Throughs
10 PVC Pause OHS


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

WOD (T)
4 Rounds
250m Row
10 Overhead Lunges with a plate
10 Pull-Ups

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Gymnastics (6PM)

Warm Up:

10m inchworm + pike pushup
5 beat swings + 5 knees to chest+ 5 kick outs
5x HS pike to hollow with feet on wall
20 alt bottom position pistols

Skill: Press Handstand

Drill 1: Complex: Hollow plank blocking with press to plates 3x5

Drill 2: HS Control: Medball roll up to 1 leg balance 3x6

Drill 3: L-sit to wall tuck with parallettes

Drill 4: Wall facing press HS reversal with plate 3x5 with 3-5 count

 

Strength:

6 strict pull-ups right into max effort hang
8 dips right into max effort ring support
10 strict HSPU right into max HS hold

 

WOD
For Time
100 wall balls (20/14#)
-Every time you drop the ball perform 5 burpee pull-ups


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Thursday December 28, 2018

CROSSFIT & FITNESS
WARMUP:
2 Sets
15/10 Calorie Assault Bike
20 sec Standing Calf Raise
15-20 sec Single Leg Hold (each leg)
15-20 Double Under Attempts
15 Single Arm High Pulls (each side)
15 Single Arm Strict Press (each side)


STRENGTH & CONDITIONING
Double Unders & Front Rack Lunges
1 Minute on 1 Minute off for 14 minutes
35 Double Unders + MAX Front Rack Lunges (115/75)


COMPLETE THE FOLLOWING NOT FOR TIME:

- 60 GHDSU or Zombie Sit-Ups

- 40 Calorie Bike Sprint

- 20 Sandbag Cleans



INTENT:
This is the third week in a row we are seeing this double under conditioning.
Many of you have gotten way more consistent with this "frustrating" movement and
have learned to stay composed. This week the double unders are paired with
front rack lunges. After that, we have skill, strongman and corework to be done as
practice. Today we are training speed, coordination, balance, strength, flexibility,
power, stamina and accuracy.

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Friday December 29, 2017

CROSSFIT & FITNESS
WARMUP:
20 Minutes for Quality
2 laps Single Arm Carry (each style: farmer, waiter, overhead)
30 sec supinated hang
30 sec of hollow rocks
20 Push-Up Position Shoulder Taps
10 Side Plank Hip Raises (each side)
15 Suitcase Deadlifts each side


WOD (T)
AMRAP 16
4 Wall Walks
8 KB Swings (70/53)
12 Wall Balls (20/14)


INTENT:
This strength quality work will absolutely challenge you. It is also a great warmup for
the very shoulder demanding amrap. Each of our movements in this amrap are
scalable in both ROM or weight. Today we are training strength, balance, coordination,
stamina, and accuracy.

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Saturday December 30, 2017

WARMUP:
2 Sets
1 minute row w/ No arm pull
1 minute row w/ arm pull
15 Groiners
10 single arm ring rows (5 each side)
15 sec top of the push-up hold
15 sec bottom of the push-up hold
10 side plank hip raises each side


WOD
AMRAP 20
10 Perfect Push-Ups
20 Calorie Row
30 Sit-ups
40 Ring Rows (no pull-ups)

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Sunday December 31, 2017

WARMUP:
2 Rounds
20 sec supinated hang
10 inchworm + push-up
10 squat thoracic rotations
10 plank to down dog
10 pvc pass throughs
10 pvc pause ohs


PARTNER WOD
For Time:
"I go you go" by movement
10 Strict Press
15 OHS
20 Push Press
25 Front Squats
30 Push-Jerks
35 Back Squats