Programming for July 17th through July 23, 2017

 JULY ATHLETE OF THE MONTH - Pat Mullaney PHOTO: @supercleary

JULY ATHLETE OF THE MONTH - Pat Mullaney
PHOTO: @supercleary

Our July Athlete of the Month is Pat Mullaney!
His Q&A will be posted this week. 

This week we have more opportunity to test ourselves and possibly get on the leaderboard.

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Monday July 17, 2017


CROSSFIT
WARMUP:
15/10 Calorie Bike
50ft Bear Crawl

20 Crossover Toe Touches
20 Sec Supinated Hang

Gymnastic Strength - Handstand Push-Ups
2 sets of:
30 second handstand hold
10 kick ups to 5 second negative

EMOM 6
(Choose a rep scheme that suits you. Example:2/4, 3/6, 5/5)
4 Strict HSPU + 4 Kipping HSPU


15 minute clock (T)
5x10 unbroken reps on "Hook Grip" Deadlifts @60% + 10lbs
100m recovery walk between rounds
(record total QUALITY reps and weight)

- rest 5 minutes after last set -

50 Calorie Assault Bike for time (C)
(Opportunity to go on the board)
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FITNESS
WARMUP:
3 Rounds
15/10 Calorie Bike
50ft Bear Crawl
10 Touch Toes
20 Sec Handstand Hold
20 Sec Supinated Hang

EMOM 10
odd- 3 Strict + 3 Kipping HSPU (Scale: Pike or DB Press)
even- 6 Barbell Deadlifts

EMOM 10
odd- 30 Sec MAX calorie bike
even- 30 Sec MAX push-ups

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Tuesday July 18, 2017

CROSSFIT & FITNESS

BRING A FRIEND DAY

WARMUP:
200m Run
20 Sec Supinated Hang
10 Bottom Half Burpees
10 Squat Thoracic Rotations
10 Pause Air Squats
10 Beat Swings
10m Crab Walk

EMOM 12
A- 20 Seconds Max Russian KB Swings
B- 30 Seconds Max Sit-Ups
C- 200m Run
D- REST

(Scale Up: GHDSU or Weighted Sit-Ups)

AMRAP 15 (T)
Buy In: 30 Burpees
Then, amrap in remaining time

15 Thrusters (75/55)
15 Pull-Ups (Scale: Ring Rows
60m Single Arm Carry (30m each arm)

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Wednesday July 19, 2017

CROSSFIT
WARMUP:
400m run
20 groiners
30 sec squat hold
10 bootstraps
10 sciatic nerve floss (5/5)

***WALL BALL MENTALITY WEEK 6***
45 Unbroken Reps

STRENGTH
Back Squats - Week 6
70%x5
80%x5
85%x3
90%x3
100%x1


WOD (T)
Split into groups of 5+ to share sleds

Every 4 Minutes for 5 Rounds
60m Sled Sprint
25 Wall Balls (20/14)

(Challenge: GO UNBROKEN)

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FITNESS
WARMUP:
400m run
20 groiners
1 minute squat hold
10 bootstraps
10m side shuffle each side
10m alt straight leg swings
10m high knees
10m butt kicks

***WALL BALL MENTALITY WEEK 6***
45 Unbroken Reps

10 Rounds of Tabata
Alternate between:
A- Goblet Squats

B- Goblet Lunges

WOD
Relay for 3 Rounds each
60m Sled Sprint
20 Wall Balls
10 Box Jumps

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Gymnastics (6pm only)

Warm Up:
5 bridge ups
10 arch hollow holds on floor
5 pull ups to thighs to bar
10 inverted burpees

Skill: Front support to forward roll on bar
Front support on bar to hip hinge.
Bend knees and roll body forward.
Keep pressure on the bar and finish with chin over bar.

Complex:
Pull over to forward roll to ice cream maker to pull over
Review pull over technique
Review ice cream maker
Try complex (use box or spotter if necessary)

 

WOD
AMRAP 15
5 ice cream makers
10 inverted burpees
15/12 cal row

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Thursday July 20, 2017

CROSSFIT
WARMUP:
400m run

For Quality
3x10
Single Arm High Pulls (each arm)
Single Arm Strict Press (each arm)
(20 second overhead hold at the top of the last press)

EMOM 10
1 Muscle Snatch + 2 OHS

HERO WOD
"Taylor"
4 Rounds
400m Run
5 Burpee Muscle ups
(or 5 Burpee Pull-Ups + 5 Dips)

(20lb vest if you can do the movements without failure)

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FITNESS
WARMUP:
3 Rounds for Quality
10 hang db snatch (each arm)
10 single arm strict press (each)
50m single arm overhead carry (each)
50 walking lunges


HERO WOD
"Taylor"
4 Rounds
400m Run
5 Burpee Muscle ups
(or 5 Burpee Pull-Ups + 5 Dips)

(20lb vest if you can do the movements without failure)

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Friday July 21, 2017

CROSSFIT
WARMUP:

FOR QUALITY
(Must be done in order)
Accumulate
2 minute Front Rack Hold (225/135)
1 minute in Top of Ring Support
1 minute in Bottom of Dip Hold
1 minute hollow body hold
50 Weighted Step Ups
50 Strict Banded Pull-Ups

WOD (C)
For Time:
5 Rope Climbs
10 Power Cleans (155/105)
15 Box Jumps (24/20)

- rest 5 min - 

Row Sprints
5x200
(20 sec rest between sets)

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FITNESS
WARMUP:
2 Rounds
200m Run

10 Bottom Half Burpees
10 Russian KB Swings

PARTNER WOD
100 Calorie Row
80 Burpees
60 KB Swings
40 Calorie Bike
200m Run Together
40 Calorie Bike
60 KB Swings
80 Burpees
100 Calorie Row


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Saturday July 22, 2017

WARMUP:
EMOM 12
A- 15 Russian KB Swings
B- 20 Second Handstand Hold
C- Max 20m Shuttle Sprints (in driveway)
D- Rest

WOD
Teams of 3
Relay full rounds for 10 rounds each
10/7 Calorie Bike
10 Push Press (95/65)
10 Air Squats

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Sunday July 23, 2017

WARMUP:
2 Rounds
20 Second Pronated Hang
10m Samson Lunge
10 Beat Swings
10m Elbow to Instep w/ Rotation
10 Ring Rows
200m Run


PARTNER HERO WOD
"PAT"
6 Rounds
25 Pull-Ups
20 Front Rack Lunges (95/65)
25 Push-Ups
20 Front Rack Lunges (95/65)