Programming for December 24th through December 30, 2018

Athletes: Coach KAit Ilch & Josh Wanderer Photo: @supercleary

Athletes: Coach KAit Ilch & Josh Wanderer
Photo: @supercleary

PLUMBING REMINDER:
We have spoken to all the classes about our recent plumbing issue that occurred last Monday.
This is an additional reminder. Please refrain from flushing anything other than toilet paper and bodily waste down the toilet. The pipes are cleared and functioning 100%. We apologize to those members who were in the gym Monday night and had not bathroom or shower access. With everyone’s cooperation, we will not experience that again. Thank you.


Our Christmas and New Years Schedule is:

December 24 - 8:30am, 9:45am, 11:00am
December 25 - CLOSED
December 26 - 8:30am, 9:45am, 11:00am
December 31 - 8:30am, 9:45am, 11:00am
January 1 - 9:00am New Years Day Team Marathon Row (sign up at the desk)
12:30pm We are having a meeting to share information for the 2019 year for the gym.


———

Monday December 24, 2018

Christmas Eve!
8:30am, 9:45am, 11:00am ONLY


WARMUP:
Feliz Navidad Warm-Up!

WOD
12 Days of Christmas
1- Bear Complex (95/65)
2- Muscle Ups or Strict Pull Ups
3- Power Snatches
4- HSPU or Push Press
5- Hang Power Cleans
6- Front Rack Lunges
7- Burpees
8- KB Swings (53/35)
9- Wall Balls (20/14)
10- Deadlifts
11- Toes to Bar
12- Thrusters


INTENT:

Move well, be safe and have fun.


———

Tuesday December 25, 2018

Christmas Day!

Gym is closed.


———

Wednesday December 26, 2018

8:30am, 9:45am, 11:00am ONLY

WARMUP:
2 Sets
2 Minutes Heels Down Row (focus on the graph)
5 Sumo Inchworm Push-Ups
10 Alt Single Arm High Pulls (each)
10 Squat Thoracic Rotations
10 Pause Wall Balls


PARTNER WOD (T) -
100 Wall Balls (20/14)
20 Synchro Burpees
100 DB Snatches (50/35)
20 Synchro Burpees
100 Calorie Row
20 Synchro Burpees


INTENT:
The intent since Saturday has been to train smart, safe and have fun. Must of you have been
enjoying the festivities Christmas and are not in your "normal" schedule. This is why you have
seen many intervals, emoms and partner/team workouts. We are purposely dictating your
rest so that you still get a great workout but you are guaranteed rest. The warmup will get the
joints and muscles loose and prepped for the partner work ahead. For today's workout, the
communication is key. Try to not let the wall ball hit the floor for the entire 100 reps. Be smart
and move well through each set of 20 synchro burpees. The slower partner sets the pace but
the faster one must keep them moving along. You are all comfortable with today's movements.
Have fun with it. Today we are training coordination, strength, power, accuracy, stamina, balance
and agility.

———

Thursday December 27, 2018

CROSSFIT
WARMUP:
2 Sets
25 Row Strokes Legs Only
25 Row Strokes Legs + Arms
10 Sciatics Nerve Floss (Each)
5 Inchworm Push-Ups
20 Sec Kneeling Butt to Heel (sit on your heels)
10 Staggered Stance Good Mornings (each)
10 Box Step Ups + 5 Box Jumps

STRENGTH: Deadlifts (Day 3)
4x10 (unbroken with hook grip)
**about 15 lbs heavier than last time**

- 2 minute walk or bike between sets-

WOD (T)
10 Minute Clock
50 Calorie Row
AMRAP in time remaining:
10 Hang Power Cleans (135/95)
10 Box Jumps w/ step down (24/20)




INTENT:
This is "day 3" of 8 in our deadlift 10's cycle which is helping us gain strength in this movement
while strength in our hook grip which will help our oly lifts. If you have been here for the first two
days of this cycle, you know how it feels and should already have the number your are lifting today.
If you have not been here, we began at around 60% of your deadlift and are adding about 15lbs
each session. If you have questions, speak with your coach and he/she will help you out. The
workout begins with a couple minutes of rowing. This will fatigue the legs and grip a little before
you get to the amrap portion. 10 hang power cleans should be a weight you a confident in hitting
unbroken when you deadlift it up. Then the box jumps are with a step down. NO REBOUNDING.
We are saving the calves and achillies as we've had a lot of jumping (rope) in the past month.
Today we are training strength, power, speed, stamina, balance, accuracy, coordination and
flexibility.


———

FITNESS
WARMUP:
2 Sets
25 Row Strokes Legs Only
25 Row Strokes Legs + Arms
10 Sciatics Nerve Floss (Each)
20 Sec Kneeling Butt to Heel (sit on your heels)
10 Staggered Stance Good Mornings (each)
10 Box Step Ups + 5 Box Jumps


WOD
50 Calorie Row
25 Double DB/KB Deadlifts
50 Box Jumps w/ step down (24/20)
25 Double KB/DB Hang Squat Cleans


———

Friday December 28, 2018

WARMUP:
8 Rounds of Tabata
Alternate Lunges & Sit-Ups

2x10m High Knees + Back Pedal
2x10m Butt Kicks + Back Pedal
2x10m Side Shuffle (each)
2x10m Running Skips
8x10m Shuttle Run (half speed)
10 Side Plank Hip Raises (each)
15 Single Arm High Pulls (each)
15 Single Arm Push-Press (each)

EMOM 15
A: 1 Set Max Strict Pull-Ups
B: 8x10m Shuttle Sprint
C: Rest


PARTNER WOD (T)
50-40-30-20-10
Calorie Bike
Shoulder to Overhead w/ 1 sec pause (115/75)


INTENT:
Shuttle runs have made their way back into the program after a week off. This time, it's grouped
with some strict gymnastics. The strict pull-ups are first so that you are at your freshest. Then,
we want you to run hard for the shuttle sprints. You will finish these in 30 seconds are less. That
means you get a full 90 seconds before your next set of pull-ups. On to the workout. Split these
reps up as needed. If you're able to go bigger sets with your partner that's great. Otherwise, keep
your sets smaller (perhaps 10's) and you will stay fresher. We once again have the 1 sec pause
at the top of each shoulder to overhead. You have had this on push press and hspu. We are
training good movement and with that comes stability. You will be stronger in the long run.
Today we are training strength, power, stamina, agility, balance, accuracy, coordination, speed,
and stamina.

———

FITNESS
WARMUP:
2x10m High Knees + Back Pedal
2x10m Butt Kicks + Back Pedal
2x10m Side Shuffle (each)
2x10m Running Skips
8x10m Shuttle Run (half speed)
10 Side Plank Hip Raises (each)
15 Single Arm High Pulls (each)
15 Single Arm Push-Press (each)

EMOM 15
A: 8x10m Shuttle Sprint
B: 10 Strict Toes to Bar or Legs Raises
C: 1 Set Max Strict Pull-Ups


WOD
2K Bike
20 DB Push Press
20 DB Lunges
20 Sit-Ups
1K Bike
10 DB Push Press
10 DB Lunges
10 Sit-Ups

———

Saturday December 29, 2018

WARMUP:
2 Rounds
2 Minute Row (Focus on Graph)
20 Groiners
20 Lunges
20 Ground to Overhead with a plate


WOD
EMOM 20
A- 100m Row Sprint
B- 10 Ball Slams
C- 30 Sec Battle Rope
D- Max Air Squats
E- REST


———

Sunday December 30, 2018

WARMUP:
Teams of 3+
4 Rounds each
12/8 Calorie Ski
2 Sandbag Cleans
1 Rope Climb


WOD
21-15-9
KB Swings (70/53)
Burpees

- rest 8 minutes -

21-15-9
Empty Bar Thrusters
3-2-1
Rope Climbs