Monday 7.2.18

Announcements:

Week of the 4th Schedule:
Monday & Tuesday: Normal Classes
Wednesday: 10AM Hero WOD
Thursday: Normal Classes, except no 7pm
Fri/Sat/Sun: Normal Classes

Transformation-30:
We are 50% sold out for our Summer Meltdown Challenge.
Reserve your spot today!
Chick HERE.

Lakewood Barbell Club:
7pm tonight!
See programming below


Warm-up:

Coaches Choice

Strength:

OHS
Warm-up Bar x10 then:
Build to a heavy 3Rep over the 6-7sets

Conditioning:

AMRAP 10min
10 Deadlifts, 155#/105#
20 Wallballs, 20#/14#

Rx’d+:
225#/155# Deadlift

ACA:

3 Rounds
15-30sec Single Arm Plank
50 Banded Pull-Thorughs


7PM: Barbell

1) Snatch Balance without a dip + Zotts Press (3+3)x 3

2) Muscle Snatch: 3×3, 2×2, 2×1

3) Hang Snatch + Snatch: (1+2) x 3, (1+1)x 3

Sunday 7.1.18

Week of the 4th Schedule:
Monday & Tuesday: Normal Classes
Wednesday: 10AM Hero WOD
Thursday: Normal Classes, except no 7pm
Fri/Sat/Sun: Normal Classes


9AM: CrossFit Class

Warm-up:

Coaches Choice

Conditioning:

AMRAP 8min
200m Run
20 Air Squats
10 Push-ups

2:00min Rest

AMRAP 8min
200m Run
10 Back Squats, 95#/65#
3 Wall Climbs

Rx’d+:
Jump Squat
Chest Slapping Push-up
135#/95# Back Squat
10 HSPUs

ACA:

6 Rounds, NFT
100ft Bottoms up KB Carry
10 (2x) DB Bent Over Row

10AM-12PM: Open Gym

Saturday 6.30.18

9AM: CrossFit Class

Warm-up:

Coaches Choice

Strength:

Power Clean & Jerk
Build to a heavy-ish 1Rep

Conditioning:

Teams of 2
AMRAP 20min
25 C&J, 95#/65#
400m Run, w/med ball, 20#/14#

Rx’d+:
135#/95#
50#/35# Sand Bag Run

ACA:

100 Banded Face Pulls

10AM-12PM: Open Gym

Friday 6.29.17

Bring a Friend Friday:

Warm-up:

Coaches Choice

Workout:

Relay: Teams of 2
AMRAP 20min
10 Alt. DB Snatch, 35#/20#
10 Lateral Burpee over DB
100ft Single Arm KB Suitcase Carry, 53#/35#
100ft Single Arm KB Front Rack Carry, 53#/35#

Rx’d+:
50#/35#
70#/53#

Cool Down:

Coaches Choice

Thursday 6.28.18

Announcements:

Bring a Friend Friday!
Tomorrow!

Running Club
Tonight 6pm @ Jefferson High!


Strength:

1) Sumo Deadlift
9×3 @ 50%
These are fast and light! Same weight for all 9 sets

2) Kettle Bell Jump Squat
3×5-8 (athlete chooses weight)
These are, light, fast, and for maximal height

Conditioning:

“Karen”
150 Wall Balls, 20#/14#

ACA:

3×25-30 Banded Hamstring Curls (seated), each leg

Wednesday 6.27.18

Announcements:

Bring a Friend Friday!
This Friday (June 29th)

Sing-up for the Transformation 30: Summer Melt Down is live!
Don’t miss out on this opportunity to jumpstart your weight loss this summer!
Spots are limited, click HERE to sign-up.
T-30 Includes:

  • Before and after InBody, circumference measurements and picture
  • Breakdown of macros specific to lean body mass
  • 4 weeks of meal
  • Brand new tracking app specific to our meal plans!
  • Fitness challenges
  • Baseline workout
  • Accountability from coaches
  • Specific Facebook page with TONS of content for T30 participants only
  • Prizes!

Warm-up:

Coaches Choice

Conditioning:

Teams of 2 complete the following
Aa Many Reps as Possible in 40min
100-80-60-40-20-10
Cal Row
Walking Lunge, 1=1
Hollow Rocks

*Each athlete compete 100ft Bear Crawl (or 50ft HS Walk, Rx’d+) after each round

Work out will be done in an in an I-Go-You-Go format. Switch as needed on each station and chip away at the reps!

Even though you’re working with a partner and you’ll have enough rest to sustain your pace, we want lower effort today, around 70-80%.
Intensity is not always the priority as low intensity work helps improve our aerobic system and ability to recover. Have fun today and work with someone new!

ACA:

Foam Roll!

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