Programming for April 30th through May 6, 2018

 APRIL ATHLETE OF THE MONTH - KATE FLYNN Photo: @supercleary

APRIL ATHLETE OF THE MONTH - KATE FLYNN
Photo: @supercleary

Congratulations to Kate Flynn! She is our April Athlete of the Month.
Keep a look out this week for her Q&A.

Our Olympic Lifting Program with Coach Steve Swistak has begun. There are 11 athletes in class and room for 4 if anyone wants to skill sign up. The group will have program homework each week that can be done during open gym hours. Should you have any questions, see Coach Rob.

NEW LOGO means NEW APPAREL
Order your gear here!
We have a couple options now and more will be available before summer.


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Monday April 30, 2018

CROSSFIT
WARMUP:
2 Sets
30 Sec Bike (70/60 RPM)
10 Band Aparts
10 Pause Air Squats
10 Bottom Half Burpees
10 Samson Lunges

15 Minutes
STRENGTH: (off 90% + 5lbs)
Back Squat
5 Reps @ 75%
5 Reps @ 80%
5-10 Reps @ 85%

Superset each set with:
6 Bulgarian Split Squats each leg


15 Minutes
STRENGTH: (off 90% + 5lbs)
Bench Press
5 Reps @ 75%
5 Reps @ 80%
5-10 Reps @ 85%

Superset each set with:
16 Alt DB Bicep Curls (8 each arm)


WOD (T)
For Time:
100 Burpees


INTENT:
Today we bump the weight back up as we enter the second half of
our power strength cycle. Take 90% of you 1RM and add 5lbs to it.
That will be the number we work off of for the next 4 weeks.
I told you bicep curls were coming. They are the superset for the
bench press. This is not "lets be a hero" and try to out-curl someone.
Use a weight you are able to control with a faster up, slower down
tempo. After we lift heavy, we go very simple and look to maintain
the same pace the achieve our 100 burpees for time.
Today we are training strength, power, speed, stamina, balance,
coordination, accuracy and flexibility.

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FITNESS
WARMUP:
3 Sets
30 Sec Bike
30 Plate Taps
10 Air Squats
10 Groiners

STRENGTH:
4x10 Back Squats
- rest 2 minutes between sets -

WOD
100 Burpees
Every 2 minutes, perform 6 Wall Balls

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Tuesday May 1, 2018

CROSSFIT
WARMUP:
100m Single Arm Carry (each style)
- Overhead, Waiter & Farmer
10 PVC Pass Throughs
10 PVC BTN
10 PVC Snatch Balance
10 PVC Hang Power Snatch

10 Minute Clock
STRENGTH: Power Snatch
Build to a Heavy Power Snatch for the day.


WOD (T) - 15 Min Cap
3 Rounds
400m Run
12 Power Snatches (115/75)
6 Bar Muscle Ups


INTENT:
After we get our carries in, we have a classic crossfit program today.
This is what many of you consider to be "real crossfit" yet it is just one
style of class programming. We are training our bodies to be in the
best shape possible. We want to be well rounded, strong, agile, fast,
and adaptable. Of late, we have been training raw strength and power.
The power snatches may feel funky today but don't be discouraged.
We have not been focused on them. We will bring them back into the
program more once our power lifting cycle ends. The workout is
classic crossfit with a evolved twist. The barbell weight for the workout
should be a weight you can touch and go for a minimum of 6 during
the workout. If you don't have bar muscle ups or fail 3 in a row,
do strict c2b or strict pull-ups. Today we are training strength, power,
speed, endurance, stamina, agility, balance and accuracy.

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FITNESS
WARMUP:
100m Single Arm Carry (each style)
- Overhead, Waiter & Farmer
10 PVC Pass Throughs
10 PVC BTN
10 PVC Snatch Balance
10 PVC Hang Power Snatch

10 Minute Clock
Power Snatch Technqiue


WOD
AMRAP 14
400m Run
14 Pull-Ups
14 Alt DB Snatches

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Wednesday May 2, 2018

CROSSFIT
WARMUP:
15/10 Calorie Bike
150m Run
15 Single Arm High Pulls (each)
15 Single Arm Strict Press (each)
20 Groiners w/ a pause
1 Minute Squat Hold
10 Single Arm Thrusters (5 each)
20 Kossacks (10 each side)

WOD (T)
Every 5 Minutes for 25 Minutes
15/10 Calorie Bike
150m Run
10 Double DB Thrusters


INTENT:
Monday was loaded with strength and a short workout.
Tuesday was a classic crossfit program (oly strength then amrap).
Today, we have a longer interval workout.
The intensity for each round should be HIGH.
Sprint the bike, sprint the run and hit every thruster with full
range of motion. There is no prescribed db weight for the thruster
because we haven't really done these and I want everyone to get
more comfortable with them. Today we are training strength, power,
speed, endurance, coordination, agility and balance.


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FITNESS
WARMUP:


The program for Fitness is the same as CrossFit today.
Fitness Members are only allowed to take class during the
designated time slots of 11am and 7pm.
Even though the programs are the same today,
we ask you to follow this. Thanks.

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Thursday May 3, 2018

CROSSFIT
WARMUP:
2 Sets
100m Row
100m Ski
10 Heavy KB Swings
10 Good Mornings (empty bar)
10 RDL (empty bar)

STRENGTH: (off 90% + 5lbs)
Deadlift
5 Reps @ 75%
5 Reps @ 80%
5-10 Reps @ 85%
-rest 2 min-

Sprint Intervals
5x250m Row
- rest 1 min -

5x200m Ski
- rest 1 min -


MIDLINE:
3 Sets
30 Sec Hollow Body Hold
20 V-Ups or Lemon Squeezes
1 Minute SB Hold or Double KB Waiter Hold


INTENT:
You are getting a number to different styles of training this week.
The hammies will get warm through our 2 sets of the warmup. Take
the warmup seriously, focus on your positioning and get ready to lift.
Go HARD on the sprint intervals. Stick to the 1 min rest. It may not
seem like enough time by the middle of the sprints but we are also
training recovery time. The midline stuff will get challenging. Hit the
sets as supersets with a minute or two between each set.
Today we are training strength, power, speed, coordination & flexibility.

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FITNESS
WARMUP:
16 Rounds of Tabata
4 Rounds of Russian KB Swings
4 Rounds of Hollow Body Hold
4 Rounds of KB Sumo Deadlift High Pull
4 Rounds of Front Plank

STRENGTH: 4x10 Deadlifts

Sprint Intervals
5x200m Ski
- rest 1 min -

5x250m Row
- rest 1 min -

MIDLINE:
3 Sets
10 GHDSU
10 GHD Hip Extensions

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Friday May 4, 2018

CROSSFIT
WARMUP:
2 Sets
3 Wall Walks
10 DB Lunges
10 DB Push Press w/ 1 sec pause

STRENGTH: (off 90% + 5lbs)
Strict Press
5 Reps @ 75%
5 Reps @ 80%
5-10 Reps @ 85%

Superset each set with:
8 DB Shoulder Pull Overs


WOD (T)
AMRAP 15
10 Hang Cleans (135/95)
15 Box Jump Overs (24/20)
20 Push-Ups

*Scale Up:
Ring Push-Ups 20 unbroken regular push-ups are easy.


INTENT:
I tried to map out the week so you guys and girls aren't completely
crushed by today. The shoulder press may feel heavier than expected
with the increase for the working number. The DB pull overs are a new
movement for most of you. These are great for should mobility and lat
strength. They are beneficial for gymnastic movements on the bar and
rings. Our workout is a classic crossfit triplet with an option for scaling
up on the push-ups if you're not challenged enough. The hang power
cleans should be done unbroken. Yes unbroken every round.
Today we are training strength, power, stamina, speed, coordination,
agility and balance.

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FITNESS
WARMUP:
2 Sets
30 Sec Ski
20 Sec Supinated Hang
10 Plank to Down Dog

STRENGTH:
3 Sets
10 Single Arm High Pulls (each side)
10 Single Arm Strict Press (each side)

WOD
5 Rounds
15 Wall Balls (20/14)
15 Box Jumps (24/20)
15 Push-Ups

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Saturday May 5, 2018

WARMUP:
2 Sets
200m Double Arm Farmer Carry
10 Single Arm High Pulls
10 Single Arm Strict Press
10 Box Step Ups (each leg)
- weighted is optional


WOD
EMOM 25
A- 15/10 Calorie Ski, Row or Bike
B- 30 Sec Side Plank (each side)
C- 15 Wall Balls
D- 10 Goblet Squats
E- 1-3 Rope Climbs

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Sunday May 6, 2018

WARMUP:
200m Run
20m High Knees
20m Butt Kicks
20m High Skips
20m Alt Straight Leg Swings
10 Groiners w/ a pause
10 Heavy Russian KB Swings
10 KB SDHP


PARTNER WOD
10 Rounds (I go you go for 5 each)
10 Sumo Deadlift High Pulls (95/65)
10 Push Press
150m Run
*When your partner works, you hold a KB anyhow