Programming for August 7th through August 13, 2013

Athlete: Dan O'Sullivan Photo: @supercleary

Athlete: Dan O'Sullivan
Photo: @supercleary

The Nutrition Challenge wrapped up at the end of last week.
Congratulations to Ashley Sherman for winning the point total.
A big congrats to those of you who stuck with it for 8 weeks and made some positive improvement to your eating habits and lifestyle choices.


FLEX ON THE BEACH
If you are interested in competing in Flex on the Beach on Sept 16th, please put your name on the roster sheet at the front desk. This does not mean you are officially registered. However, Coach Rob will get a discount code for you to register. Signing up at the front desk tells Coach Rob you are interested in competing. If you do not have a team (2M/2F - Rx or Scaled), still sign your name and we will help find you teammates. 
Coach Rob plans to help prepare the teams for the event beginning in 2 weeks with a team training session once a week on Saturday or Sunday.
Please direct any questions to him.


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Monday August 7, 2017

CROSSFIT
WARMUP:
20/15 Calorie Bike (rpm: 65/55)
20/15 Calorie Row (s/m: 20-25)
20-30 sec standing calf raise
20 Pogo Hops
15 sec Single Leg Hold each leg
10 Squat Thoracic Rotations
10 Squat Press Outs

Back Squats - Week 9
65%x5
70%x5
75%x5
80%x5

WOD (C)
For Time: 
2K Bike
100 Double Unders
1K Row

(This was a training day on 6/27)

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FITNESS
WARMUP:
15/10 Calorie Bike
250m Row
20 sec standing calf raise
20 Pogo Hops
15 sec Single Leg Hold each leg
10 Squat Thoracic Rotations
10 Squat Press Outs

For Quality
50 Russian KB Swings
50 Sit-Ups
50 Ring Rows
(Partition as needed)

WOD (C)
For Time: 
2K Bike
100 Double Unders
1K Row

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Tuesday August 8, 2017

CROSSFIT
WARMUP:
8 Rounds of Tabata
A- PVC Thrusters
B- Burpees

Gymnastic Strength - Handstand Push-Ups
2 sets of:
30 second handstand hold - Rest 1 Minute
5-10 Unbroken Strict HSPU - Rest 2 Minutes

- Review how to properly kip handstand push-ups - 

EMOM 10
Odd- 30 Seconds Max Kipping HSPU
Even- 10 Beat Swings


WOD (C)
For Time: 
2 Rounds
22 Thrusters (95/65)
22 Pull-Ups

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FITNESS
WARMUP:
8 Rounds of Tabata
A- PVC Thrusters
B- Burpees

EMOM 16
A- 5 Push Press (off the rack)
B- 10 Double KB Deadlift
C- 30 sec hollow rocks
D- Rest
 

WOD
AMRAP 10
10 Thrusters (65/45)
10 Pull-Ups

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Wednesday August 9, 2017

CROSSFIT
WARMUP:
2 Rounds
20 Crossover Toe Touches
20 Sec Bar Hang
10 Single Leg Romanian Deadlifts (each side)
10 Perfect Push-Ups

EMOM 16
Odd- 3 Position Squat Clean - Floor/Knee/Pocket (Focus is form)
Even- 5 Strict Pull-Ups


WOD (T)
AMRAP 9
9 Deadlifts (245/155)
15 Box Jumps (24/20)
21 Push-Ups

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FITNESS
WARMUP:
2 Rounds
20 Crossover Toe Touches
20 Sec Bar Hang
10 Single Leg Romanian Deadlifts (each side)
10 Perfect Push-Ups

For Quality
2 Rounds
100m Single Arm OH Carry (each arm)
1 minute plank


WOD
AMRAP 16
400m Run
20 DB Snatches
20 Push-Ups

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GYMNASTICS (6PM ONLY)

Warm-Up:
Wrist stretch
Partner Handstand Walk 10 m
30 sec pike stretch
10 Rock and rolls
3 Reverse wall walks

Skill: Handstand Pirouette

Finding vertical: hs against wall with focus on heels off wall and actively pushing ground

Prerequisite Skill:
HS walk to wall (lean then walk)
“Plus sign” drill on knees
Turn entire body as one: lie on back and turn

Practice!

WOD 1
Teams of 2
3 rounds
10 wb over pull up bar + pull over (scale to pullup)
10 synco t2b

WOD 2
AMRAP 8
100 m sprint
10 candlestick to burpees
5 OHS (135/95#)


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Thursday August 10, 2017

CROSSFIT
WARMUP:
For Quality
25 Single Arm High Pulls (each arm)
25 Single Arm Strict Press (each arm)
25 Weighted Box Step Ups (each leg) 
(Choose weight you can go unbroken on the high pull and presses)

EMOM 15
1 Squat Snatch @70-75% (NO HEAVIER - FOCUS IS TECHNIQUE)

Row Sprints
6 x 200m (rest 30 sec between sets)

Bike Sprints
3 x 20/15 Calories (Rest 2 min)


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FITNESS
WARMUP:
For Quality
25 Single Arm High Pulls (each arm)
25 Single Arm Strict Press (each arm)
25 Weighted Box Step Ups (each leg) 
(Choose weight you can go unbroken on the high pull and presses)

Run Sprints
3 x 200m (rest 1 min between sets)

Row Sprints
6 x 200m (rest 30 sec between sets)

Bike Sprints
3 x 20/15 Calories (Rest 2 min)


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Friday August 11, 2017

CROSSFIT

WARMUP:
16 Rounds of Tabata
A- Hollow Rocks
B- Air Squats
C- V-Ups
D- Burpees

Strength:
20 Minutes to Build to Heavy 30m Farmer Carry
(rest as needed)

Every 5 Minutes for 3 Rounds

400m Run
Max Unbroken Front Squats (155/105) 
[Taken from the floor 10 minimum]

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FITNESS
WARMUP:
400m Run
20m Alt Straight Leg Swings
20m Side Shuffle each way
20 Kossacks
20 Toe Touches
20 Push-Up Shoulder Taps
20 Air Squats

WOD
PARTNER WOD
3k Assault Bike
30 Burpees
30 Synchro Sit-Ups
2k Row
20 Goblet Squats (each)
20 Suitcase DL (each leg for each parnter)
1k Assault Bike
10 Strict Press (each arm for each parnter)
10 Rope Climbs

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Saturday August 12, 2017

WARMUP:
400m Run
Then 2 Rounds
15 Sec Top & Bottom of Ring Support Hold
15 Tuck Jumps
15 Perfect Push-Ups


Partner WOD

AMRAP 20
400m Relay Run
40 Box Jumps (24/20)
40 Hang Power Cleans (115/75)
40 Ring Dips

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Sunday August 13, 2017

Beach WOD
8:30AM Arrival
Laurelton Beach

WOD
3 PERSON RELAY
Round 1
20 Right Arm KB Swings
- Left Arm Farmer Carry
Round 2
20 Left Arm KB Swings
- Left Arm Farmer Carry
Round 3
20 Right Arm KB Snatches
- Right Arm Overhead Carry
Round 4
20 Left Arm KB Snatches
Left Arm Overhead Carry

(All 3 teammates run 200m between rounds)