Programming for August 27th through Sept 2, 2018

There will be 1 class on Labor Day (next Monday) at 9am. 
Please make note of this as it will be a Hero WOD.

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Monday August 27, 2018


CROSSFIT
WARMUP:
20m High Knees
20m Butt Kicks
20m Side Shuffle Each Way
20m Alt Straight Leg Swings
400m Run

2 Sets
10 Groiners w/ pause
10 Kossaks (weight optional)
10 Jumping Squats
20 Sec Top & Bottom of the Ring Support


STRENGTH: Front Squats
Every 90 Sec for 6 Rounds
4 Front Squats @70%

[Fitness: 5x5 Front Squats increasing]


WOD (T) - 16 minute time cap
3 Rounds
400m Run
30 Air Squats
10 Ring Muscle Ups


* Modify Ring Muscle Up volume or do 15 Ring Dips each round.



INTENT:
The summer is winding down and many of us are endulging in a little extra drinking and
poor eating choices than we may normally do. This will 100% effect performance in the
gym. Just be aware of this. The front squats should be fine today. The 70% might feel
heavier for some if they haven't been consistent. The workout has a time cap to keep
the stimulus yet still although those who struggle with muscle ups to get some in.
The intent is to complete the workout. NOBODY should be on the first round attempting
muscle ups by the 10 minute mark. Modify the volume or movement as needed.
Today we are training strength, endurance, stamina, coordination, accuracy and balance.

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FITNESS

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 August 28, 2018

CROSSFIT
WARMUP:
500m Row
10 PVC Pass Throughs
10 PVC Around the World
10 PVC Snatch Balance (power position)
10 PVC Overhead Squats

Empty Bar Snatch Warmup (led by coach)
1x5 High Hang Jumps
1x5 High Hang High Pulls
1x5 High Hang Power Snatches
1x5 Low Hang Jumps
1x5 Low Hang High Pulls
1x5 Low Hang Power Snatches
1x5 Mid-Shin Jumps
1x5 Mid-Shin High Pulls
1x5 Mid-Shin Power Snatches


STRENGTH: Power Snatch + OHS
EMOM 8
2 Power Snatches + 1 OHS
(use 75% of your 1RM Power Snatch)



WOD (T)
500m Row
50 RKB Swings (70/53)
50 Burpees



INTENT:
These empty bar drills are paying off so much! Keep up the hard work. For those of you
taking the weightlifting class beginning next month, you will have a good base for
coach Steve to work with. The power snatch has ohs with it this week to prepare for
squat snatches. You will be able to get into the ohs more comfortably after all the snatch
work we've done. The wod is test to see who willl push the pace the whole time.
Who can hang on to the kettlebell and who will have the mindset to keep pushing through
and just move on the burpees. Today we are training strength, power, speed, coordination,
balance, agility, flexibility and stamina.

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FITNESS
WARMUP:
EMOM 20
A- 30 Sec Bike (72/62 RPM)
B- 12 DB Snatches
C- 10-20 Push-Ups
D- 100m Double Arm Farmer Carry
E- Rest


WOD
4 Rounds
300m Row
20 KB Swings (53/35)
10 Burpees

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Wednesday August 29, 2018

CROSSFIT
WARMUP:
200m Run
1 Minute Ski
1 Minute Bike
20 Alt Toe Touches
20 Sec Handstand Hold
20 Staggered Stance Good Mornings (10 each)

3 Rounds (Not for Time)
15 Romanian Deadlifts (30-35%)
10-15 HSPU
15 Zombie Sit-Ups


PARTNER WOD (T)
AMRAP 20
"I Go You Go Rounds"
150m Run
10 Box Jump Overs (24/20)
10 Toes to Bar


INTENT:
Take your time and do the not for time work well, focusing on the correct position
with the romanian deadlifts. hspu and zombie sit-ups. There is a lot there to work on.
For the wod, it is I go you go by rounds. You will get as much rest as your partner
allows you. Modify the toes to bar as needed to keep the kip alive. Today we are training
strength, balance, speed, coordination, accuracy, agility, flexibility and power.

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FITNESS

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 August 30, 2018

CROSSFIT
WARMUP:
3 Sets
30 Sec Ski
10 Right Arm Push Press
50m Right Arm OH Carry
10 Left Arm Push Press
50m Left Arm OH Carry


*Rope Climb Technique & Practice*


WOD (T)
4 Rounds
15/10 Calorie Ski (50 sec max)
2 Rope Climbs (no jumping)
15 Shoulder to Overhead (55% of PC&J)


- rest 2 minutes after each round -



INTENT:
The warmup piece with carries and single arm work should be done within 10 minutes.
We want to move well and not waste time. We will need plenty of time for the workout.
You coach will go over rope climb technique and modify for those who need it.
For the workout, each round is a sprint. We can waterfall start and everyone have their
own barbell. By the time the person behind you is off the ski, you should be done
with the rope climbs and on your barbell. The barbell is a weight that can be done
unbroken. It will be a challenge for many, but if you pause and breathe at the top of the
reps, it will allow you to hit larger sets. Today we are training strength, power, speed,
stamina, balance, coordination, accuracy, agility and flexibility.

-----

FITNESS

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 August 31, 2018

CROSSFIT
WARMUP:
2 Minute Row
10 Inchworms Push-Ups
10 Split Jerk Footwork
15 Single Arm High Pulls
15 Single Arm Strict Press (each)
30 Sec Table Top Hold

Empty Bar Clean and Jerk Warmup (led by coach)
1x5 High Hang Jumps
1x5 High Hang High Pulls
1x5 High Hang Power Clean + Push Press
1x5 Low Hang Jumps
1x5 Low Hang High Pulls
1x5 Low Hang Power Clean + Power Jerk
1x5 Mid-Shin Jumps
1x5 Mid-Shin High Pulls
1x5 Mid-Shin Power Clean + Split Jerk


STRENGTH: Power Clean & Jerk Complex
Every 2 Minutes for 6 Rounds
1 Power Clean + 1 Hang Power Clean + 2 Jerks
(use 70-75%)


WOD (T)
For Time:
20 Calorie Row
20 Calorie Bike
20 Thrusters (95/65)


INTENT:
The clean and jerk complex is very similar to last week. This week, we have added a jerk.
You will have to control the barbell back to the shoulder and hit a second jerk to end the
complex. We are using similar weight to last week. For the workout, it is and all out
sprint. Leave nothing out there. You don't need harder workouts, you need to go harder
in your workouts. We are turning the intensity dial all the way up for this one. I'm excited
for this one. Today we are training strength, power, speed, balance, coordination and
accuracy.

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FITNESS
WARMUP:
3 Rounds for Quality
200m Single Arm Carry (each arm)
15 Single Arm High Pulls (each arm)
15 Single Arm Strict Press (each arm)
15 Weighted Box Step Ups (each leg)

WOD
AMRAP 14
200m Run (or 18/14 Calorie Bike)
10 Push Press
5 Burpee Box Jump Overs

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Saturday September 1, 2018

WARMUP:
Team Relay
AMRAP 10
10 Sec ALL OUT BIKE SPRINT
100ft Sled Sprint

WOD
EMOM 30
A- 30 Sec Ski or 20-40-60m Shuttle Run
B- 30 Sec of Burpees
C- 30 Sec Bike (72/62 RPM)
D- 30 Sec of Sit-Ups
E- 30 Sec of Sandbag Cleans
F- REST

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Sunday September 2, 2018

WARMUP:
20m High Knees
20m Butt Kicks
20m Alt Straight Leg Swings
20m Side Shuffle each way
400m Run

2 Sets
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
5-10 Push-Ups
20 Perfect Strokes on the Rower
30 Sec Bike (65/55 RPM)
10 Step Ups (5 each leg)

WOD ("Engine")
30 Push-Ups
30 Step Ups
800m Run
30 Push-Ups
30 Step-Ups
1000m Row
30 Push-Ups
30 Step Ups
2000m Bike