Saturday 7.14.18

9AM: CrossFit Class

Warm-up:

Coaches Choice

Strength:

Power Snatch
Take 6-8sets to Build to a Heavy 1RM

Workout:

Teams of 2
40-30-20-10
Power Snatch, 75#/55#
400m Run

Rx’d+:
115#/75#

10AM-12PM: Open Gym


Lakewood Barbell Club: 10AM-12PM

Open Gym Format

Warm-up:

Athletes Choice

Strength:

Snatch
Work up to a heavy single for the day

Clean and Jerk
Work up to a heavy single for the day

Front Squat
Work up to a heavy single for the day in 5 sets. 

Friday 7.13.18

Warm-up:

Coaches Choice

Prep:
Hang DB C&J
Toes to Bar

Workout:

“18.1”
AMRAP 20min
8 Toes to Bar
10 Hang DB C&J, 50#/35# (5R/5L)
14/12 Cal Row

Accessory:

3 Rounds, NFT
Barbell Curl “21’s”
25-30 Overhead Banded Tricep Extensions

Thursday 7.12.18


Announcements:

Transformation-30:
Kick-off this Saturday at 10am.
Reserve your spot today!
Chick HERE.

Running Club:
6pm Tonight


Warm-up:

Coaches Choice

Strength:

Sumo Dead Lift
10×2 @ 60%, rest 60sec

Conditioning:

AMRAP 10min
50 Wall Balls, 20#/14#
40 Lateral Burpees
30 Dead Lifts, 155#/105#

*With remaining time, Max Rep Wall Balls <– This will be you score for the workout

Rx’d+: 225#/155#

Accessory:

With a 4min running clock
Single Arm Farmer Carry, 53#/35# (or 70#/53#)
(2min each arm, no score)

Wednesday 7.11.18

Announcements:

Transformation-30:
Kick-off this Saturday at 10am.
Reserve your spot today!
Chick HERE.

Lakewood Barbell Club:
7pm Tonight
See programming below

Running Club:
6pm Tomorrow


Warm-up:

Coaches Choice

Workout:

50-40-30-20-10
KBS, 53#/35#
Walking Lunge, 1=1
Ab-mat Sit-ups
Double-unders

1:1 Single-unders

30min time cap

Accessory:

150 Banded Pushdowns


Lakewood Barbell Club:

Warm-Up:

Coaches Choice

Strength (slight de-load):

Clean + Push Jerk
(2+2) x 3, (1+1) x 2

Clean Pull
3×3 @100%

Strict Press
3-3-2-2-1-1
(do this if you missed it from yesterday and record in wodify)

Tuesday 7.10.18


Announcements:

Transformation-30:
Kick-off this Saturday at 10am.
Reserve your spot today!
Chick HERE.


Warm-up:

Coaches Choice

Strength:

1a) Shoulder Press
Take 6-7sets to build to a Heavy 1RM

1b) 20-25 Banded Pull Aparts
Do between the sets of Shoulder Press

Conditioning:

5 Rounds on the 5min mark
400m Run
12 Pull-ups
21 Push-ups

Rx’d+:
C2B Pull-ups and Chest Slapping Push-ups

Ways to modify to keep the stimulus of the workout:
1) Run 300m / 6 Pull-ups / 12 Push-ups
2) Turn the workout to a 25min AMRAP once the athlete times out 

Score is slowest round

ACA:

4 Rounds, NFT
10-15 Straight Leg DB Sit-up, Athlete Chooses Weight

Monday 7.9.18


Announcements:

Transformation-30:
Kick-off this Saturday at 10am.
Reserve your spot today!
Chick HERE.

Lakewood Barbell Club:
7pm tonight!
See programming below

June Committed Club:
See below


Warm-up:

Coaches Choice

Strength:

Power Clean
Take 8-10sets to establish a 1RM

Conditioning:

EMOM 9:
Minutes 1-3
3 Power Cleans ,95#/65#
3 Front Squats, 95#/65#
3 S20H, 95#/65#
Minutes 4-6
3 Power Cleans, 115#/75#
3 Front Squats, 115#/75#
3 S20H, 115#/75#
Minutes 7-9
3 Power Clean, 135#/95#
3 Front Squat, 135#/95#
3 S20H, 135#/95#

Modify weight (up or down) as needed, the goal is to increase weight by 20#/10# every 3min. If needed, work in groups of two with one person going at the min mark and one going at the :30sec mark

Score is final weight used

ACA:

100-150 Banded Leg Curls (seated), each leg
60sec RKC Plank (10-15sec intervals)

*Accumulate volume however you see fit


Lakewood Barbell Club:

Warm-Up:

Coaches Choice

Strength (slight de-load):

Snatch Balance
3-2-1-1-1

Muscle Snatch
3-2-1-1-1

Snatch
3-3-2-2-1-1

Back Squat
3×3
Pick medium weight and hit for 3 sets. 


June Committed Club:

Congrats to the following Athletes for making the list and staying on the PATH in June!

Amanda Morrice 22
Andy Lucas 20
Araceli Medel 20
Jackman! 21
Dawn Hammer 20
Debbie Rodriguez 21
Eric Luellen 21
Jacob Henry 23
Rachel Johnson 20
Robbie Leon 22
Roxana Dominguez 23

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