Programming for April 3rd through April 9, 2017

 Friday Night Lights August 2016 Photo: @superclearyphoto

Friday Night Lights August 2016
Photo: @superclearyphoto

The warmer weather has arrived! It felt great to have the garage door open over the weekend, We can't wait to keep in open in the coming weeks. We have a couple events coming up at the end of the month.
April 21- Friday Night Lights @6pm (No 5pm and 6pm classes)
April 22 & 23- Bulletproof Coaches Seminar (No open gym on the Saturday. Class will be outside the gym on the Sunday. Stay tuned details)
April 28- Ladies Night 7pm-10pm

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Monday April 3, 2017

CROSSFIT
WARM UP
Run 200m
10m High Knees
10m Back Pedal
10m Butt Kicks
10m Back Pedal
10 Squat Thoracic Rotations
10 Boot Straps
10 Pause Air Squats

STRENGTH
Back Squat
5@70%
4@75%
3@80%
2@80-85%

*Same idea as the deadlifts last week.  This is to adapt you back to handling heavier weights.  These do not have to be touch and go reps.  If these percentages feel like a ton, dont be afraid to drop slightly by feel.  Again, this is just to get us back to feeling some heavy weight off the floor.

PRE-WOD
With an empty bar:
5 Clean Lift Offs
5 Power Clean-Front Squats
5 Full Cleans
5 Thrusters
5 Squat Clean Thrusters

WOD
3 rounds with 3 minutes rest:
Run 400/350m
8 Squat Clean Thrusters(115/75)
AMRAP Burpee Box Jumps (24/20)

*Alternate with a partner in classes larger than 10.  The Squat Clean Thrusters will be fast singles for most.  If you are not getting to the Burpees, cut down the run distance.

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FITNESS
WARM UP
Run 200m
10m Inch Worms
10m Walking Lunges
10m Bear Crawl
10m Walking Kossacks

 FOR QUALITY
3 Rounds:
8 1 Arm Strict Press each arm
8 1 Arm High Pulls each arm
8 Clapping Push Ups
8 Strict Chest to Bar Chin Ups
(unbroken-band as necessary)

 WOD
30-20-10
Row Calories
Box Jumps
KB Swings (53/35)

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Tuesday April 4, 2017

CROSSFIT
Warmup
In Teams of 2 or 3,
8 minutes on the Assault Bike
Start at a a warmup pace and increase rate each round you get on.

Alternate for 8 rounds of Tabata:
A- Push-Ups
B- Straight Leg Sit-Ups

EVERYONE
Tabata Assault Bike
8 Rounds of 20 seconds on, 10 seconds off
Score = Total Calories
(Jacked & Tan group goes first)

Rest 5 minutes before going into your choice of program.

JACKED AND TAN
A-  Build to an 8RM Max Bench Press (Test 1)
      
B- 2 Rounds
Max Banded Strict Pull-Ups
Rest 3 minutes between sets.

BAEWATCH

"Annie" with a twist
(15 minute CAP)
50-40-30-20-10
Double Under
Sit Ups
*10 Burpees after each round

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FITNESS
WARM UP
Row 200m
10m Samson Lunges
10 Pause Air Squats
10 Reverse Lunges
10 Boot Straps

WOD 1
3 rounds with 1 minute rest
Run 200m
10 Overhead Lunges (45/25)

WOD 2
In 12 minutes:
40/30 Calorie Assault Bike
-AMRAP in remaining time-
20 Alternating Box Step Ups
Run 200m
10 Goblet Squats

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Wednesday April 5, 2017

CROSSFIT
WARM UP
20 minutes for Quality:
60m 1 Arm Overhead Carry each arm
30 second Supinated Hang
5 Turkish Sit Ups each side
6 Lateral Box Step ups each leg

GYMNASTICS:
2 rounds for Quality:
20 Push Up Shoulder Taps
8 Cuban Press (PVC or light barbell)
15 second False Grip Hang (low or high rings)

STRENGTH:
4x5 Unbroken Strict Chin Ups
*Add weight/band up as needed

WOD
1000m Row
-then-
3 rounds:
3 Rope Climbs
16 1 Arm Russian KB Swings (53/35)

*Row should be about 5 minutes or less.  You should be able to complete each round of rope climbs in under 1 minute.  Otherwise, scale the number of reps.  KB Swings are unbroken.  This should be very fast paced off the rower.

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FITNESS
WARM UP
10m Bear Crawl
20 Push Up Position Shoulder Taps
30 second Supinated Hang
15 second side plank each side

 FOR QUALITY
3 rounds:
12 Hollow Rocks
12 Arch Rocks
10 Beat Swings
5 Strict Handstand Push Ups

WOD 2
4 rounds for time
10 Burpee Box Jumps Overs
20 Air Squats
30 Sit Ups
40 Double Unders

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Gymnastics (6pm)

Warm Up:
10 PVC Sots Press
10 reverse grip pass throughs
10 partner beat swings
30 sec HS hold (against wall, lateral to wall, free standing)
5 around the worlds

Skill: Ring Muscle Up

  • 10 ring swings with focus on hollow and arch positions

Drill: floor hollow to arch

  • 10 ring swings with focus on opening chest in arch
  • 10 ring swings with focus on tight body (put object between feet)

3 rounds
MU Complex:Chin to rings-chest to rings- hips to rings
Snap to L-hold on the floor (this drill works on fast turnover and landing on top of the rings and strengthens hip flexor so and quads)
Putting it together: big swing- pull to hips- fast sit up

Discuss spotting toes

WOD

Death by…
2 HSPU (2-4-6-8)
1 rope climb

*every minute add two HSPUs
*workout ends when you are unable to complete the round
* scale HSPU by increasing by 1 


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Thursday April 6, 2017

CROSSFIT
WARM UP
6 Minutes alternating with a partner
1 min Single UNed's
1 min Bulgarian Split Squats (30 seconds each side)

Then:
3 Rounds
Partner 1- 10 Pause Wall Balls (on coach's cue)
Partner 2- Rows (Moderate Pace)

As a group,
10 Burpee Tuck Jumps

Then BaeWatch runs 400m

JACKED AND TAN (Explain first)
A. Speed Box Squats
8x3 with 30 seconds rest @ 50-60%
*Just like the Sumo Deadlifts last week, the goal is explosiveness on the way up.  Think of almost jumping through the top of the squat..  If you're moving slow, lower the weight.  Box height should be just at parallell.  Make sure you are fully unloading the weight onto the box, not just tapping it.  You want to start from a dead static position.

B. Superset
      1. 4x8 Bulgarian Split Squats each leg
      2. 4x10 Squat Tuck Jumps immediately after split squats

C. 6 sets building to a heavy:
30m Sled Push (unbroken)


BAEWATCH
WOD (Test 2)
For time:
400m Row
20 Burpees Over the Rower
40 Wall Balls (20/14)
60 Double Unders
800m Run
60 Double Unders
40 Wall Balls (20/14)
20 Burpees Over the Rower
400m Row

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FITNESS
WARM UP
Run 200m
10 Squat Thoracic Rotations
10 1 Arm KB High Pulls each
10 1 Arm Russian Swings each side
Review KB Snatch

WOD 1
3 rounds with 1 minute rest
Run 200m
8 KB Snatches each arm (53/35)

WOD 2
20-16-10
1 Arm KB Thruster (35/18, 10 each)
Pull Ups
-rest 5 minutes-
30 Burpees
30 Box Jumps
30 Calorie Row
Break up reps however necessary.

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Friday April 7, 2017

CROSSFIT
STICK GAME!

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

PRE-WOD:
With an empty bar:
5 Strict Press with 3 sec pause at top
5 Push Press with pause in dip
5 Push Press


WOD
0-5 minutes:
50 Kettlebell Swings (53/35)

5-10 minutes:
Row 1000m

10-15 minutes:
AMRAP
8 Box Jump Overs
8 Suitcase Deadlifts each side (53/35)
16 Sit Ups

*In classes larger than 10, half the group will start with the Row and do the KBS 2nd.

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FITNESS
FWARM UP
Run 200m
Straight Leg Row 100m
10 1 Leg Toe Touches
10 Hollow Rocks
10 Arch Rocks

WOD
In teams of 2:
AMRAP in 20 minutes:
20 Double KB Suitcase Deadlifts (53/35)
10 Toes to Bar
20 Double KB Shoulder to Overhead
10 Burpee Box Jumps
200m Run

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Saturday April 8, 2017

WARM UP
Run 200m
10m Inch Worms
10 Pause Air Squats
10m Broad Jump High Jump
10 Kossacks
10m Side Shuffle (each way)
30 second Hang from Bar

 WOD
AMRAP in 20 minutes:
5 Burpee Pull Ups
10 Box Jumps
15 Wall Balls
400m Run

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Sunday April 9, 2017

WARM UP: 
Row/ Run 200m
10 Prone PVC Pass Throughs
10m Bear Crawl
10 Pass Throughs
20 Push Up Shoulder Taps
10 Squat Pass Throughs
10m Burpee Broad Jump

Partner "Jack" 
In teams of 2 complete as many rounds as possible in 20 minutes of:
10 Shoulder to Overhead(115/85)
10 KB Swings (53/35)
10 Box jumps (24/20)
Break up as necessary. One partner works at a time.

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin in survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.