Programming for April 9th through April 15, 2018

 Athlete: Bob Gregor Photo: @supercleary

Athlete: Bob Gregor
Photo: @supercleary

UPCOMING SPECIALTY COURSES
Ring Muscle Up
(Limited to 8 Spots)
FIRST session is open to ALL. 
6 Dates: April 14, 21, 28
                May 5, 12, 19
Time: 10AM
Price: $159
Coached by Rob Moloney, Jeremy Todd, Anita Gulic

Running (Limited to 8 Spots)
6 Dates: April 15, 22
                May 6, 13, 20
                June 3  
(Rain Dates TBD)
Time: 11AM
Location: Oceanside Track (Oceanside Rd & Foxhurst)
Price: $179 for members
          $209 for non-members
Coached by Ironman Tri-Athlete Coach Liz Fernandez
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Congratulations to Nick Soldatenko for being our March Athlete of the Month. 
Check out his Q&A in the Athlete of the Month tab.


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Due to popular interest in Build the Engine workout, 8am on Sunday will IP Engine alongside open gym. Check Instagram for the workout each week.

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Monday April 9, 2018

CROSSFIT
WARMUP:
20/15 Calorie Row
20 Groiners
20 Heidens
20 Sec Supinated Hang
20 Push-Ups
20 Air Squats

STRENGTH: (off 90% of 1RM)
Back Squat
3 Reps @ 70%
3 Reps @ 80%
3-7 Reps @ 90%

Superset each set with:
6 High Box Jumps w/ step down


WOD (T)
3 Rounds
AMRAP 3
15 Thrusters (95/65)
15 Bar Facing Burpees (24/20)
MAX Calorie Row in time remaining

- rest 3 minutes -


INTENT:
Wendler week 2 starts today and this week the rep scheme is 3s.
The workout is the same style as last week's wall ball one that left
so many of you sore for the rest of the week.
This week, we end on the row instead of starting on it. First you must
get past thrusters and bar facing burpees. Today we are training
strength, power, speed, stamina, flexibility, agility, balance,
and coordination.

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FITNESS
WARMUP:
20/15 Calorie Row
20 Groiners
20 Heidens
20 Sec Supinated Hang
20 Push-Ups
20 Air Squats

STRENGTH:
3x10 Weighted Step Ups each leg
Option A: BB Front Rack
Option B: 2 DB or KB
Option C: Goblet Hold

Superset with: 20 Jumping Lunges

WOD
AMRAP 11
15/10 Calorie Row
10 Thrusters (75/55)
10 Burpees over the Bar

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Tuesday April 10, 2018

CROSSFIT
WARMUP:
2 Sets
2 Minute Heels Down Row (Nasal Breathing Only)
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
5-10 Perfect Push-Ups
10 Hang DB Snatches (each)
10 Band Aparts


STRENGTH: (off 90% of 1RM)
Bench Press
3 Reps @ 70%
3 Reps @ 80%
3-7 Reps @ 90%

Superset each set with:
10 Bent Over DB Row Each Arm


WOD (T)
AMRAP 12
6 Hang Power Snatches (135/95)
60 Double Unders


INTENT:
The warmup row will be challenging for most to only breathe out of
your nose. We are doing this for a couple reasons and neither of
which is to purposely prevent you from talking. Nasal breathing will
help keep your heart rate down and avoid spiking. It will also allow you
focus on your positioning and strokes through the two minutes.
The bench press superset this week is single arm bent over row.
We are continuing to couple the bench press push with a pull. We
are developing our back muscles. The workout today has hang power
snatches that are intended to be unbroken much like the hang power
cleans from last week. Yes, they are heavier than usual. No, you
should not break up the reps. We pair these with double unders to give
the shoulders and lunges an additional challenge. Today we are
training strength, power, speed, flexibility, coordination, balance and
stamina.

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FITNESS
WARMUP:
3 Sets
2 Minute Heels Down Row (27-33 SPM)
10 Squat Thoracic Rotations
15 Banded Strict Pull-Ups
30 sec L-Hang or chair hang


WOD
3 Rounds
10 Devil's Press
50 Double Unders

- rest 3 min-

500m Ski

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Wednesday April 11, 2018

CROSSFIT
WARMUP:
3 Sets
100m Single Arm Farmer Carry (each)
100m Double Arm Farmer Carry
30-60 Sec Front Rack Hold (90%)
100 Single Unders
10 V-Ups
10 Hollow Rocks
10 Side Plank Hip Raises (each)
200m Run


WOD (T)
0:00-5:00
3 Sets
20-40-60m Shuttle Sprint
- rest 30 sec -

5:00-10:00
EMOM 5
10-15 Push-Ups
1 Rope Climbs

10:00-15:00
10-15 Sandbag Cleans

15:00-20:00
Option A: 50/40 Calorie Bike
Option B: 50/40 Calorie Ski


INTENT:
It's one of the days again. Just work. Have no concern with the
whiteboard and scores to beat. Last week seemed to crush a lot of
people by having 3 straight days of heavier lifting. We are using
Wednesday this week to break that up. The quality work is a challenge
for sure. Do not take it lightly. These 5 min stations are nothing new
for us. The shuttle sprint should be done all out. You have 30 seconds
between each set of 20-40-60. The emom is scalable as needed.
Today we are training balance, speed, coordination, strength, power,
agility, endurance and stamina.

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FITNESS
WARMUP:
2 Sets
100m Single Arm Farmer Carry (each)
100m Double Arm Farmer Carry
45-60 Sec Sandbag Bearhug Hold
100 Single Unders
10 V-Ups
10 Hollow Rocks
10 Side Plank Hip Raises (each)
200m Run

WOD
AMRAP 15
Driveway Shuttle Sprint (20-40-60m)
30 KB Swings
20 Push-Ups
1 Rope Climb

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Thursday April 12, 2018

CROSSFIT
WARMUP:
Follow the Leader for 3 Rounds each
20 Sec Ski Sprint
10 Plate Ground to Overhead
10 Plate Overhead Lunges
20 Sec Supinated Hang

Then,
10 Empty Bar Good Mornings
10 Empty Bar RDL


STRENGTH: (off 90% of 1RM)
Deadlift
3 Reps @ 70%
3 Reps @ 80%
3-7 Reps @ 90%

Superset each set with:
10 Double DB/KB Single Leg RDL each side
20 Sec Standing Calf Raises


WOD (T)
Every 5 Minutes for 4 Rounds
45 Sec Ski (50 SPM)
10 Double DB Hang Squat Cleans
10 HSPU (Scale Up: Strict HSPU)



INTENT:
The ski/G2OH/lunge warmup will get your blood pumping and
ready to deadlift. Our numbers this week are higher and les volume.
These are controlled reps. We are supersetting with two movements
this week. The single leg deadlift and calf raises will definitely make
you want to rest longer between sets.
The intervals will be spicy but should allow you to rest way more than
you work for each interval. This is on purpose.
Today we are training strength, power, speed, coordination, balance,
flexibility and stamina.

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FITNESS
WARMUP:
EMOM 16
A: 30 Sec Bike (70/60 RPM)
B: 30 Sec of Sit-Ups + 30 Sec Plank
D: 30 Sec Ski
E: Rest


WOD
20 Calorie Ski
30 Toes to Bar
40 Suitcase DL (20 each)
50 Gound to Overhead w/ a plate
60 Overhead Walking Lunges w/ a plate

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Friday April 13, 2018

CROSSFIT
WARMUP:
2 Sets
10m High Knees + Back Pedal
10m Butt Kicks + Back Pedal
10m Alt Straight Leg Swings
200m Run
10 Single Arm High Pulls
10 Single Arm Presses


STRENGTH: (off 90% of 1RM)
Strict Press
3 Reps @ 70%
3 Reps @ 80%
3-7 Reps @ 90%

Superset each set with:
10 Seated Front Raises w/ a plate


WOD (C)
For Time:
1 Mile Run
30 Clean & Jerks (135/95)


INTENT:
We finish off wendler this week with our strict press. Take your rest
as needed with this as the weight is heavier. Recruit your lats into this
movement to help drive the bar off your shoulders. The seated front
raises will be seated on a bench. This workout today is simple,
straight forward and awesome. Run and mile, then hit a benchmark
workout. Normally "Grace" is done with touch n go reps. This is not
necessarily the case for everyone after running a mile. Singles are
allowed. If you regain composure enough to string reps together,
I do encourage that. Have fun with this one. Today we are training
endurance, stamina, strength, power, speed, and balance.

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FITNESS
WARMUP:
Wall Ball Tic Tac Toe


PARTNER WOD 1
I go you go style
21-15-12-9-6-3
KB Swings (53/35)
Burpees


PARTNER WOD 2
10x200m Run

P1: Runs 200m
P2: Performs Wall Balls

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Saturday April 14, 2018

WARMUP:
2 Sets
10m High Knees + Back Pedal
10m Side Shuffle each way
10m Alt Straight Leg Swings
10m Power Skips
10 Bottom Half Burpees
10 Beat Swings (TTB focus)


*Rope Climb Practice and Technique*


If you have rope climbs,
Teams of 3
AMRAP 6 (Relay)6 Russian KB Swings
1 Rope Climb (no jumping)


WOD
20 Min Clock
30-20-10
Burpees
Toes to Bar

In time remaining,
AMRAP
200m Run
2 Rope Climbs



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10AM - Ring Muscle Up Specialty Course

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Sunday April 15, 2018

WARMUP:
3 Sets
300m Row
10 Groiners w/ a pause
10 Single Leg KB DL (each)
10 Single Arm Thrusters (5 each)

WOD
Teams of 3
15 Rounds (5 each)
7 Deadlifts (115/75)
7 Hang Power Cleans
7 Thrusters

*All rounds must be unbroken*

P1: Performs a round
P2: Holds a front plank
P3: Rest

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11AM- Running Specialty Course (Track)