Programming for July 24th through July 30, 2017

Athlete: Kerim Tulun Photo: @supercleary

Athlete: Kerim Tulun
Photo: @supercleary

This upcoming weekend, Active Life Rx will be hosting a coach's seminar. Therefore, the gym will be unavailable after Saturday morning's classes through Sunday.
We will be on the beach Sunday for our second Beach WOD of the summer.

Please check out the Q&A with our July Spotlight Athlete, Pat Mullaney. 


If you are interested in the "Endless Summer" apparel collection, order now here.

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Monday July 24, 2017

CROSSFIT
WARMUP:
400m row (heels down)
20 groiners
30 sec squat hold
20 toe touches
10 air squats

***Wall Ball Mentality - Week 7 ***
50 UNBROKEN REPS
Last week was very close to not making  90% of the gym going unbroken.
Let's make sure we focus to achieve this goal we set 7 weeks ago.
Many of you have surprised yourselves with your abilities. Let's continue to do this.

Back Squats - Week 7 (Deload)
65%x6
70%x6
75%x6
80%x6

WOD (T)

5 Rounds
15 Plate Taps
10 Wall Balls
5 Box Jump Overs
100m Row Sprint
- Rest 3 Minutes- 

Each round is an all out sprint.
Record Fastest and Slowest Times.

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FITNESS
WARMUP:
400m row (heels down)
20 groiners
30 sec squat hold
20 toe touches
10 air squats

***Wall Ball Mentality - Week 7 ***
50 UNBROKEN REPS
Last week was very close to not making  90% of the gym going unbroken.
Let's make sure we focus to achieve this goal we set 7 weeks ago.
Many of you have surprised yourselves with your abilities. Let's continue to do this.

Technique and Quality
Tempo Back Squats (Everything on coach's cue)
5x5 (3 sec down, 2 sec pause, 1 sec up)
only allowed to use/add weight if coach says


WOD (T)

5 Rounds
15 Plate Taps
10 Wall Balls
5 Box Jump Overs
100m Row Sprint
- Rest 3 Minutes- 

Each round is an all out sprint.
Record Fastest and Slowest Times.

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Tuesday July 25,2017

CROSSFIT
WARMUP:
20- 30 second standing calf raise
15 sec single leg standing hold each side
20 pogo hops
2 minutes of double under practice (Goal: unbroken sets of 20)


FOR QUALITY
100m Single Arm Overhead Carry Each Arm
100m Single Arm Farmer Carry Each Arm
Accumulate 1 Minute in the Top of the Ring Support
Accumulate 1 Minute in the Bottom of the Ring Dip
Accumulate 1 Minute in a Supinated Hang
400m Run

Pre-Wod:
Review and practice position of HSPU

WOD (T)
4 Rounds
5 Strict HSPU
10 Push Press (115/75)
20 Unbroken Double Unders
200m Run

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FITNESS
WARMUP:
200m Run
20- 30 second standing calf raise
15 sec single leg standing hold each side
20 pogo hops
2 minutes of double under practice (Goal: unbroken sets of 20)


FOR QUALITY
100m Single Arm Overhead Carry Each Arm
100m Single Arm Farmer Carry Each Arm
Accumulate 1 Minute in the Top of the Ring Support
Accumulate 1 Minute in the Bottom of the Ring Dip
Accumulate 1 Minute in a Supinated Hang


WOD (T)
5 Rounds
5 Ring Dips
10 Push Press (65/45)
20 Double Unders
200m Run

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Wednesday July 26, 2017

CROSSFIT
WARMUP:
2 Rounds
10m squat hops
10 KB Single Leg DL (each leg)
Hollow Body Engagement Drill (led by coach)
10 V-Ups
20 Crossover Toe Touches
30 sec squat hold

STRENGTH
EMOM 12
Power Clean + Hang Squat Clean
(Increase weight every 2 minutes)

WOD (T)
3 Rounds
12 Deadlifts (225/155 or 55%)
12 Toe to Bar


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FITNESS
WARMUP:
3 Rounds
10m squat hops
10 KB Single Leg DL (each leg)
30 Sec Hollow Body Hold
10 V-Ups
20 Crossover Toe Touches
30 sec squat hold

WOD
AMRAP 15
10 Toes to Bar
10 Double KB Deadlift
Double KB Carry (to the street and back)

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GYMNASTICS (6pm ONLY)

Warm Up:
10 med ball roll outs
10 armadillos
5 bear boxes

Skill: Handstand Movements and Progressions

Handstand Balance:
Switch leg balancing against wall with bench
1 leg box balancing

Handstand Pirouette:
wall facing quarter turn

Press Handstand:
Elevated forward roll to straddle stand
Pike HS box jumps

Handstand Complex:
Wall walk to 45#- ½ turn- lateral walk- 2 HSPUs- ½ turn wall walk down

Core:
On coaches cue: hollow body, tuck up, v-up, straddle up

WOD:
Gymnastics Chipper
10 rope climbs
20 Burpee box jumps
30 pistols
40 T2B
50 DUs



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Thursday July 27, 2017

CROSSFIT
WARMUP:
30 Single Arm High Pulls (each arm)
30 Single Arm Strict Press (each arm)
30 Weighted Box Step Ups (each leg) 
(Partition left and right as needed but finish one movement before moving on.)

STRENGTH
Every 30 seconds for 10 Minutes
1 Power Snatch @75% of 1RM PS


WOD
(Some can start on the bike and some can start on the row)

Row Sprints
4x200m (rest 30 sec between sets)
2x500m (1:1 work rest ratio)

Bike Sprints
2x20/15 Calorie (Rest 2 min)
2x15/10 Calorie (Rest 1 min)


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FITNESS
WARMUP:
"Stick Game"

For Quality
30 Single Arm High Pulls (each arm)
30 Single Arm Strict Press (each arm)
30 Weighted Box Step Ups (each leg) 
(Partition left and right as needed but finish one movement before moving on.)

WOD
(Some can start on the bike and some can start on the row if needed)

Row Sprints
4x200m (rest 30 sec between sets)
2x500m (1:1 work rest ratio)

Bike Sprints
2x20/15 Calorie (Rest 2 min)
2x15/10 Calorie (Rest 1 min)


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Friday July 28, 2017

CROSSFIT
WARMUP:
15 Minutes for Quality
200m Run
20 Groiners
30 sec Supinated Hang
10 PVC Thrusters
3-5 Muscle Ups (Scale: 10 Ring Swings+ 3 Dips) 
10 PVC Cuban Complex

WOD (C)
"Holbrook"

10 Rounds
5 Thrusters (115/75)
10 Pull-Ups
100m Sprint
- 1 minute rest between rounds - 
(Record fastest and slowest rounds. ALL THRUSTERS MUST BE UNBROKEN)

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.


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FITNESS
WARMUP:
EMOM 15
A- 30 sec Assault Bike
B- 30 sec air squats
C- 10 ring rows


WOD
"Partner Holbrook"

10 Rounds
5 Thrusters
10 Pull-Ups
100m Sprint
(alternate by rounds)


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Saturday July 29, 2017
(No Open Gym Today)

WARMUP:
EMOM 20
A- 30 Sec Row
B- 10 Perfect Push-Ups
C- 5 Single Arm Ring Rows (each arm) 
D- 20 Sec Supinated Hang
E- 30 Sec of Sit-Ups

WOD
AMRAP 15
Ascending Ladder by 2's
2-4-6-8-10-12-14-etc...

Suitcase KB DeadLift (Each Arm)
Single Arm KB Swings (Each Arm)
Single Arm KB Push Press (Each Arm)
Burpees
(We want to use the same weight for all three movements)


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Sunday July 30, 2017

BEACH WOD
8:30am Arrival
Laurelton Beach
(no class in the gym)


3 Person Team - Waterfall Style
5 Rounds each
50ft Sandbag Walking Lunge
20 Kb Swings
10 Burpees

- break -

Everyone Shuttle Sprints
10-20-30-40-50m

- once entire team is finished, directly into:
150 Sandbag Squats
(10 synchro burpees every time the bag drops)