Programming for July 2nd through July 8, 2018

 Athlete: Jason Timchula Photo: @supercleary

Athlete: Jason Timchula
Photo: @supercleary

Check out our June Athlete of the Month Q&A with Joe Murdy.

REMINDERS:
1) Please sign in when you come in for class or open gym.
2) Please wipe down and put your equipment away when you're finished using it.
3) This Tuesday, 7pm and 8pm classes are canceled.
4) This Wednesday, JULY 4TH, there is only 9am class. 


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Monday July 2, 2018

CROSSFIT
WARMUP:
2 Sets
30 Sec Bike (70/60 RPM)
10 Squat Press Outs
10 Groiners w/ pause
10 Bottom Half Burpees


3 Rounds (not for time)
15 Russian KB Swings
10 Double KB Front Rack Lunges
5 High Box Jumps (step down)

WOD (T) -
2 Rounds
AMRAP 5
15/10 Calorie Bike Sprint
10 Lateral Bar Burpees
MAX Front Squats (135/95) in time remaining
- rest 5 minutes -

INTENT:
We are starting off Fourth of July week with a leg burner.
The warmup will get you sweating and prepped for the rest of the
program. The not for time is for practice and to move with purpose
on each of the movements. Use your hamstrings, glutes and core on the
kb swings. Keep your upper back tight and hit every lunge with the full
movement standard. Lastly, jump as high as possible for the box jumps.
We aren't looking to just land on a high box. We want to be as explosive
in the movement as possible. Then the workout begins. You should be off
the bike in about 30 seconds. It is 100% a sprint on the bike. Moving to the
lateral bar burrpees and max front squats in the remaining time. Walk
around during the 5 min rest. Then repeat! Today we are training strength,
power, stamina, agility, balance, flexibility and recovery.


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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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Tuesday July 3, 2018

CROSSFIT
WARMUP:
2 Sets
200m Run
20 Sec Standing Calf Raise
20 Sec Single Leg Standing Hold
20 Pogo Hops
10m Crab Walk
10m Broad Jump

Empty Bar Clean and Jerk Warmup

STRENGTH: Clean & Jerk Complex
Every 90 Seconds for 6 Rounds (9 minutes)
1 Power Clean + 2 Hang Power Cleans + 1 Jerk


WOD (T)
AMRAP 12
6 Unbroken Hang Power Cleans (RX : 135/95 | RX+ : 165/110)
60 Double Unders


INTENT:
We have been warming up the snatch a specific way for the past 2 months.
We will warm up the clean and jerk in a similar way. You will see how well
they mechanics transfer from one movement to another. On 4/10/18, we did
this same exact workout only with snatches. Most of you should be able to
stay unbroken longer doing hang power cleans. The option to use a heavier
weight is only for those who will without question still go unbroken at the
RX+. If you don't have double unders, we are going to work on them in
this wod. 60 High jump single unders and double attempts.
Today we are training strength, power, speed, stamina, endurance, balance,
accuracy, coordination and flexibility.

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FITNESS
WARMUP:
2 Sets
200m Run
20 Sec Standing Calf Raise
20 Sec Single Leg Standing Hold
20 Pogo Hops
10 Hang DB Snatches (each)
50m Single Arm OH Carry (each)

EMOM 10
Odd: 20-40-60m Driveway Shuttle Sprint
Even: 4-6 Sandbag Cleans

WOD
AMRAP 15
10 Calorie Row
20 Single Arm DB Hang Clean & Jerk (10 each)
30 Double Unders

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Wednesday July 4, 2018

9AM CLASS ONLY

WARMUP:
2 Sets
30 Sec Bike
30 Sec Ski
200m Run
10 Single Arm High Pulls (each)
10 Single Arm Strict Press (each)


Corework:
4 Sets
10 Hollow Rocks
10 V-Ups or Lemon Squeezes
10 Side Hip Raises (each)
10 Zombie Sit-Ups
- rest 1 min -


PARTNER HERO WOD (C)
"Chuck Sweaty"
AMRAP 20
I Go You Go Rounds
5 Pull-Ups (Strict if possible)
3 Wall Walks
16 Burpees




In 2014, Charles Keating IV (31 yrs- Special Warfare Operator 1st Class)
was on his third tour in Iraq. When a team of less than a dozen U.S. military
advisers came under attack in Iraq from more than 100 ISIS fighters,
Navy SEAL Charles Keating IV was part of the force sent in to rescue them.
All the advisers made it back. Keating, a decorated combat veteran and
star cross country athlete who decided to enlist after the 9/11 attacks, did not.
He was struck by direct fire. Two medical evacuation helicopters were called
and able to evacuate Keating -- despite sustaining small-arms fire from ISIS
themselves -- within an hour of his being hit, but "his wound was not survivable."
Coalition air support including F-15s, A-10s, B-52s and drones also responded
to the ISIS offensive by launching 31 strikes, destroying 20 enemy vehicles and
killing 58 ISIS fighters.
He came from a long line of devoted service members, going back to his namesake,
great-grandfather Charles Keating, who served in World War I,
and grandfather, Charles Keating Jr., a naval pilot in World War II.
His father represented the United States in swimming during
the 1976 Olympic Games.

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Thursday July 5, 2018

CROSSFIT
WARMUP:
200m Single Arm Farmer Carry (each)
- use kettlebells or dumbbells -
100m Double Waiter Carry
40 Strokes on the Rower
1 Minute of Single Unders
10 Single Leg Deadlifts (each)
400m Run


WOD (T)
50 Calorie Row
1 Mile Run
50 Deadlifts (40%)


INTENT:
The warmup is a little lengthy but I want you building more grip and carry
stamina as well prepping you for the workout. The workout is simple.
Once you finish the row and run you have to lift. 50 deadlifts at 40% may
like 60% after about 10+ minutes of mono-structural activity. Today we are
training strength, power, endurance, stamina, coordination, 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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Friday July 6, 2018

CROSSFIT
WARMUP:
2 Sets
1 Minute Ski, Bike or Row
10 PVC Snatch Balance
10 PVC OHS
10 Bottom Half Burpees


Empty Bar Snatch Warmup (led by coach)

STRENGTH:
EMOM 10
1 HH Squat Snatch + 1 LH Squat Snatch


WOD (T)
OPTION A
EMOM until Failure
6 Bar Facing Burpees
6 Hang Power Snatches (75/55)
6 OHS

OPTION B
Every 90 Seconds for 6 Rounds
6 Bar Facing Burpees
6 Hang Power Snatches (75/55)
6 OHS



INTENT:
There are two options for the WOD today because we are all at different
levels. If everyone did option A, many wouldn't get through 1 or 2 rounds.
Two clocks will be running and you will be focused only on the time your
group is working off of. The snatch drills have been paying off big time.
The amount of improvement I am seeing, hearing about from other coaches
and hearing from members about has been awesome. Keep up the hard
work and trust the process. Today we are training strength, power, speed,
stamina, agility, flexibility, balance, recovery, coordination and endurance.


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FITNESS
WARMUP:
EMOM 15
A- 8x10m Shuttle Run
B- 30 Sec of Single Unders
C- 30 Sec of Ski
D- 30 Sec Bike
E- REST


WOD
Teams of 2 or 3
100 Calorie Ski
100 Burpees
100 Calorie Bike
100 Wall Balls

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Saturday July 7, 2018

WARMUP:
4 Team Relay for 3 rounds
100m Ski Sprint
2 Sandbag Cleans
100m Run Sprint


WOD (T)
EMOM 30
A- 150m Run or Ski
B- 14 DB Snatches
C- 15/10 Calorie Bike
D- 20 Sit-Ups
E- 15/10 Calorie Row
F- REST


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Sunday July 8, 2018

WARMUP:
2 Sets
30 Plate Taps
30 Sec Ski
30 Sec Bike
30 Sec Row
20 Groiners
10 Rotational Med Ball Partner Throws each side


WOD
25 Burpees
50 Calorie Ski
25 Burpees
50 Calorie Bike
25 Burpees
50 Calorie Row
25 Burpees