Programming for April 10th through April 16, 2017

 Athlete: Matt Abgarian Photo: @supercleary

Athlete: Matt Abgarian
Photo: @supercleary


Sorry for the delay on the programming post. Take note of Tuesdays and Thursdays The primary workout posted is the BaeWatch and the Jacked & Tan is an option to do or it can be done in addition after class.
Wednesday has our interval sprints that are "fat burning, heart racing and ass kicking"
You don't want to miss these!



Monday April 10, 2017

CrossFit
Warmup

400m Run
400m Row
-then
3 Rounds
20 Groiners
15 V-Ups
10 Beat Swings

WOD
In 10 minutes
800m Run
Then in time remaining,
AMRAP
20 Wall Balls (20/14)
20 Push-Ups

Rest 7 minutes

2k Row for time

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Fitness
Warmup

Emom 12
A- Bike 12/10 Calories
B- Row 12/10 Calories
C- Run 200m
D- Rest

Then
3 Rounds for Quality
20 Lateral Band Step Overs
10 Hollow Rocks
20 Second Supinated Hang
10 Plank to Down Dog

WOD
400m Run
21-15-9
Wall Balls
Burpees
Weighted Sit-Ups (your wall ball)
400m Run

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Tuesday April 11, 2017

CrossFit
Warmup:
4 Rounds
10m samson lunge
5 Toes through rings
5 inchworms


FOR QUALITY:
2 Rounds
5 second back or hip bridge hold
5 second supinated hang
10 second overhead hold with deadlift weight


WOD:
3 Rounds for time:
21 Dead lifts (155/105)
21 Toes to bar

(GOAL: fast and unbroken)


Opt out for:
Jacked & Tan
A)
4 sets: (superset)
DB curls x 20 total
BB up right row x 12-15
rest 90 sec between sets

B)
3 sets:(superset)
Dead lift x 8
Max strict pull ups with 1 full second pause at the top of each rep
(use band, at least 10-12 reps unbroken)
rest 2 minutes between sets

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FITNESS

Warmup:
3 Rounds
10 reverse samson lunges
10 hollow rocks
10 arch rocks
10 single leg toe touches

4 Rounds for Quality:
60m Double Arm Carry
5 Pause Waiter's Squats each side
5 Wall Walks

WOD

4 Rounds
15 KB Sumo Deadlift High Pull (53/35)
15 Lemon Squeezes

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Wednesday April 12, 2017

CrossFit
Warmup:

Teams of 4
12 Minute EMOM
A- 1 minute bike
B- 15 Band Aparts
C- 20 Groiners
D- 10 Dynamic Push-Ups

STRENGTH:
Bench press
10-8-6-4
rest 2-3 minutes between sets


WOD:
6 rounds:
20 sec max calories on assault bike
rest 2:40

 

(THIS WILL BURN MORE FAT THAN YOU CAN IMAGINE! FOR ABOUT 72 HOURS)

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FITNESS

Warmup:
In pairs:
6 minutes of Bike
(Alternate every minute.)

then jog 400m

EMOM 9

A- 30 Second Double Overhead Hold
B- 30 Hollow Body Hold
C- 30 Second Pronated Hang

WOD

"Helen"
3 Rounds for time:
400m Run
21 KB Swings (53/35)
12 Pull-Ups

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Gymnastics (6pm ONLY)

Warm Up:
Arch-hollow-roll on coach’s cue
5 hs hollow body wall walks
10 hs to straddle dismount
5 plank holds to forward lean with straight arms
30 sec right, left, middle splits

Skill: Front Hip Circle

Starting position: thighs to bar
Drill: 10 hips to things on bar

The fall: Arch position on bar (maintaining a front lever)
Drill: Partner see-saws (focusing on keeping arms straight)

Drill: Band drill focus on maintaining arch position until band slides up legs to butt

The pike: See saw to pause-pike-finish on top of bar

Drill: partner see-saw to pause, pike body, then spot to finish

Drill: Pike sit-up with push (similar to finish of a muscle up)

Shift and push: maintaining pressure on the bar

* This entire movement is about body positioning and control

Core:
3 rounds
10 l-hang scissor kicks
10 windshield wipers
10 ice-cream makers

WOD:
AMRAP 7
20 DUs
6 C2B
40 DUs
12 C2B
60 DUs
18 C2B
(Go back to 20/6 and continue)

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Thursday April 13, 2017

CrossFit

WARM UP:
20m High Knees
20m Butt Kicks
20m Back Pedal
4x10m Shuttle
20 Crossover Toe Touches
Run 400m


FOR QUALITY:
2 rounds:
8 1 Arm Strict Press
8 1 Arm High Pulls
10 Weighted Kossacks


WOD:
2 rounds for time:
400m run
35 Sit ups
30 Box jumps (24/20)
25 Hang power snatches (95/65)

Rest 4 minutes between rounds


OPTIONAL:
Jacked & Tan
A)
3 sets: (superset)
BB strict press x 12
DB Arnold press x 12
rest 90 sec between sets

B)
3 sets:(superset)
Back squat x12
DB walking lunge x 16
rest 90 sec between sets

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FITNESS

Warmup:

3Rounds
10 Calorie Row
10 Crossover Toe Touches
10 Bottom Half Burpees
10 Tuck Jumps

then-

Accumulate 3 minutes in the bottom of the squat


WOD

3 Rounds
5 Burpees
10 Box Jumps
15 Sit-ups
20 Calorie Row

(Rest 2 minutes after each round)

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Friday April 14, 2017

CrossFit
Warmup:


STRENGTH:
Superset each set
3 sets:
12 Skull crushers
12 Dips
rest 90 seconds between sets



FOR QUALITY/WOD:
in 30 minutes complete at low intensity
200m single arm farmer carry w/ KB (55/35)
4 Rope climbs
100ft duck walk (hips at parallel)
45 sec plank hold

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FITNESS

Warmup:
Wall Ball Tic Tac Toe

then-

2 Rounds
20 Second Top of Push-Up Hold
20 Second Bottom of the Push-Up Hold
2 Rope Pulls
10 Kossacks


Partner WOD

400m Medball carry together
4 Rope Climbs
40 Push-Ups
40 Air Squats
40x10m Shuttle Sprint (Alternate every 20m)
40 Air Squats
40 Push-Ups
4 Rope Climbs
400m Medball Carry

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Saturday April 15, 2017

Warmup:

Teams of 2
5 minutes of Bike
5 minutes of Row
(Increase the pace each time you get on the machine)

then:

2 Rounds for Quality
8 Ring Rows w/ pause
8 Hand Release Push-Ups
8 Jumping Air Squats


WOD

Buy In:
30 Calorie Bike or Row

Then:
5 Rounds (53/35)
12 KB Goblet Lunges (6 each leg)
9 KB Swings
6 KB Push Press (each side)

Cash Out:
30 Calorie Bike or Row


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Sunday April 16, 2017

Warmup:
200m Run (conversational pace)
10m High Knees
10m Butt Kicks
10m Alt Straight Leg Swings
10m Crab Walk
10 Beat Swings
20 Sec Handstand Hold
30 Sec Wrist Stretch
200m Run (run this!)


Partner Hero WOD

"BULGER"

MUST Alternate rounds for 5 rounds each.

10 Total Rounds:
150m Run
7 Chest to Bar Pull-ups
7 Front Squats (135/95)
7 HSPU or Push Press