Tuesday

Warm Up
Row 1000m
Scapular Wall 
Figure 8’s
Shoulder Pass Thru’s
Quad Stretch (on wall)
Squat Therapy
Squatted Prayers

Skill Work
Single Arm DB/KB snatch

Workout
EMOM 18 (Every Minute On the Minute)
8 Single Arm DB or KB snatches, alternating arms (55/35)
8 Box Jump step downs, alternating legs (24/20)

Then…

Bottom to Bottom Tabata Air Squats

Great work today guys! Gym was busy and I saw all of you working hard, keep it up!  Come prepared to work tomorrow.  Also, please check here or our FB page for updates on the gym due to the snow storm coming afternoon.  See you tomorrow.

Monday

Warm Up
Row 1000m or Run 800m
Shoulder Pass Thru’s
Figure 8’s
Dynamic 90’s
Chest/Shoulder Stretch (on wall)
Banded tricep stretch
Side Plank Holds (30 secs each side, twice through)
Toe Touches
Lunge Stretch
Row 500 or Run 400

Strength
5 x 5 Push Press, work up to a heavy set of 5

WOD
100 Double Unders or 150 Single Unders
50 Push Press (95/65)
40 Wall Balls (20/14)
30 Ring Dips (modification: 30 box dips)
20 Pistols (alternating legs)
10 Burpees
100 Double Unders or 150 Single Unders

What’s up Battleground!!  As most of you know the Martin’s have recently taken over part ownership of the gym.  If you haven’t done so already please take the time to congratulate them on this new venture.  

Ok, so now about me.  I’m the new guy in town….I started CrossFit 5 years ago at Shoreline CrossFit, you guys have probably heard of it.  I have been a trainer there for just over 4 years.  I have competed in many local competitions around the state (and out) and also at Regionals at Reebok World Headquarters as both part of a team and most recently as an individual.  I just finished up my first week here and all the members here have been extremely welcoming…thank you!  If there are people that I haven’t met please introduce yourself.  I am hoping to get to coach both morning/afternoon and evening classes so that I can make myself available to you all.  

Now for the good stuff.  There are different methods of programming.  Is it an exact science?  No.  Does it have to be complicated?  No.  Am I a master programmer?  No, no one is.  With that being said I do have a method to what I am doing.  We’ll be doing some strength training, some endurance style training and we’ll also be doing both short/heavy workouts as well as long/lighter to moderately heavier workouts.  I’d also like for us to do one benchmark workout a week (ie Murph, Cindy, Badger, etc.) This may or may not be a change from what you’ve seen in recent months. Everyone should have goals.  January 1st is usually the universal goal making day, also known as “New Year’s resolution”.  Have realistic goals.  Your goals shouldn’t be to be the strongest in the gym or the fastest person in the gym.  The goal should be to be a combination of both of these things.  I look forward to helping you all become fitter and well rounded crossfitters.  I have seen all of you working extremely hard this past week and I’d like for that to continue.  

**Party this Saturday January 25th at the gym to welcome the Martin’s as new owners.  Please try to stop in.  These social events are fun and it allows the regular morning people to mingle with the regular evening people.  Please try to bring a dish (paleo preferred but not required) or a beverage (alcoholic or non)

Sunday

Strength:

Squat Clean 3-3-3-3-3

 

WOD:

Run 400m

 

3 Rounds of:

10 Power Snatches (95/65)

5 HSPU

10 T2B

 

Run 400m

 

Saturday

Warm Up
Coaches Choice

Skill
Power Clean
Push Jerk
Back Squat

WOD
In teams of 2:

6 power clean and jerks (135/95)
8 back squats (135/95)
10 pull ups

1 person works, while the other person holds a plank (on palms).  
After the person working completes a round you switch positions. Do this for a total of 2 rounds each (each person will work on the bar twice and plank holds twice).  Run 400m and repeat for a total of 4 rounds.  Both partners must finish the run before you begin. 35 min Cap

**Please arrive to class on time so that you have enough time to warm up properly. 

Example:

Partner A:
6 power clean and jerks
8 back squats
10 pull ups

Partner B:
Plank Hold

Partner A:
Plank Hold

Partner B:
6 power cleans and jerks
8 back squats
10 pull ups

Partner A:
6 power clean and jerks
8 back squats
10 pull ups

Partner B:
Plank Hold

Partner A:
Plank Hold

Partner B:
6 power cleans and jerks
8 back squats
10 pull ups
RUN 400m

Repeat for a total of 4 rounds

 

 

 

 

 

Friday

Warm Up
Coaches choice

Skill Work
Thrusters

Workout
7 min AMRAP (As Many Rounds As Possible)
8 Thrusters 115/80
8 Toes to Bar

REST 5 mins (try to walk around while resting)

7 Min AMRAP  (As Many Rounds As Possible)
8 KB Swings 55/35
8 Burpees

 

Thursday

Warm Up
Coaches Choice

Skill Work
Deadlift

Strength
Deadlft 5×5
*Work up to a heavy set of 5. Remember, I’m looking for quality reps over big numbers.  Focus on keeping your core tight and chest up.

 WOD
5 Rounds for time of:

15 Deadlifts (155/105)
12 Box Jump step downs, alternating leg on the step down (24/20)
9 Wall Balls (20/14)
Run 200m
Rest 90 seconds between rounds

*Idea is to move quickly and push it on the run.  As always focus on good technique. Hips should be open at the top of the box.

Wednesday

Warm Up
Row 1000m
Shoulder Pass Thru’s
Figure 8’s
Dynamic 90’s
HSPU hold
Weighted Good Morning’s
Dead Bugs

Skill Work
Shoulder Press
Front Rack Lunges

Strength
Work up to a 1RM (1 rep max) shoulder press
Record your weight.

WOD
5 rounds of:
10 Pull ups
10 front rack lunges (95/65)
10 KB swings (55/35)
10 Burpees

Tuesday

Warm-Up

Dynamic Movements

 

Strength/Skill

Coach Review 

 

WOD

“THE CHIEF”

(5 ) 3 minute Rounds, 1 minute rest between rounds

3 Power Cleans ( 135/95 )

6 Push-Ups

9 Air Squats

 

Monday

Warm-Up

Row 400 m

3 Rds

10 Push-Ups

15 Air Squats

20 Lunges

Followed by PVC Mobility

 

Strength/Skill

10 minute EMOM

5 Floor Press

5 Ring Dips

 

WOD

15 Min AMRAP

Ladder 3,6,9,12,15,18 etc…

Thrusters ( 95/65 )

Pull-Ups

Run 200 meters

 

Sunday

4 Rounds:

10 Deadlifts 225/135

10 Burpees

10 KB Swings 53/35

10 Box Jumps 24/20