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TXT PROGRAMMING
07/02/17-07/08/17 STRENGTH WEEK: #3 4th of July is Tuesday Class is: LIVE OAK. Ben 9am Cabrillo CLOSED ALL OTHER CLUBS OPEN 8-1PM NO CHILDCARE There is a special 4th of July workout to honor our war veterans. Schedule: Live Oak: 4th of july workout 9am tuesday with BEN Ben - Monday/Wednesday,Thursday,Friday 6am, Monday/ Wednesday/Friday 8am Christa - Wednesday/Friday 12pm & 5:30pm Caroline –Thurs 5:30pm Axel – Thurs 12pm and Sat 9am Moniquette - Monday 12pm Gabe - Monday 5:30pm Cabrillo: Rick - Monday/Wednesday/Friday6am & Saturday 9am Ben - Thursday 9am John - Monday/Wednesday/Friday 6pm Angelica Monday/Wed/Fri 8am & 12 pm Thursday 5:30PM Downtown: Sean - Monday/Wednesday/Friday 6am Rudy - Monday/Wednesday 5:00pm Gabe - Thursday 12pm Westside: Marisa – Monday/Wednesday/Friday 6am Moniquette - Monday 8am Christa - Wednesday/Friday 8am Sean -Thurs noon Rudy – Thurs 6:30pm, Sat 10:30am Scotts Valley: Christa - Wednesday/Friday 6am Moniquette - monday 6am Lindsey – Mon/Weds/Fri 12pm and mon/Wed 5:30pm MONDAY 0-5 MIN FULL BODY MOBILITY & DOWEL STRETCHES 5-15 MIN WARMUP 15-30 MIN STRENGTH: CORE 1 min Plank THEN REPS 20,16,12,8,4 One Arm Plank L One Arm Plank R Side Plank hold with Leg Lift L Side Plank hold with Leg Lift R Inchworm Birddog DBL Leglift with Ceiling Stomp THEN 1 min Plank 30-45MIN WOD *THE SUBE* 20MIN CUTOFF GUIDELINES X = cardio BEG: 50 jump jack, INT: 75 jump rope, ADV: 25 DBL UNDER WOD: X 10 thrusters (B w15/m25) (I w 20/ m35)(A w30+/m40+) X 20 push ups X 30 goblet squats (B w20/m30) (I w25/m40)(A w35+/m50+) X 40 bicycles (per leg) X 50 SNATCH (25 R, 25 L) (B w15/m20)(I w20/m35)(A w30+/m40+) X 40 bicycles (per leg) X 30 goblet squats X 20 push ups X 10 thrusters X TUESDAY 0-10 MIN FULL BODY MOBILITY, DOWEL STRETCHES & functional WARMUP 10-25 MIN STRENGTH: Run the rack for 15 min of: One leg Deadlift 25-45MIN WOD The Workout – “Smykowski” For time: Run or Row 6k 60 Burpee Pull-Ups (We will also have a scaled 3K version) If you’ve got body armor or a weight pound vest, wear it. Join us on July 4th for a Hero Workout! This workout is in honor of U.S. Marine Corps Sergeant Mark T. Smykowski, 23, of Mentor, Ohio, “assigned to 2nd Reconnaissance Battalion, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on June 6, 2006, while conducting combat operations in Al Anbar province, Iraq. Why do we do Hero Workouts? To honor fallen Heroes. These workouts were created by CrossFit HQ. They are intense, and often incorporate the fallen WEDNESDAY 0-20 MIN FULL BODY MOBILITY, DOWEL STRETCHES & WARMUP 20-30 MIN STRENGTH: PULLUP Top of the minute for 10 minutes Perform a set of 3-5 reps of your most challenging Pull-up (L-pullup, weighted, strict, kipping, partner assisted, TRX rows etc.) 30-45MIN WOD 5 rounds as fast as they can for time:
THURSDAY 0-5 MIN FULL BODY MOBILITY & DOWEL STRETCHES 5-15 MIN WARMUP 15-30 MIN STRENGTH: SQUAT 10 ROUNDS Squat with a kettlebell in the rack position for 5 reps then switch hands and squat for 5 more reps.THEN 1 LAP Overhead KB walk. 30-45MIN WOD 2 ROUNDS 2 minutes on //30 seconds off. Total up all reps accomplished on every exercise to quantify. Set this up in a circuit format as to make sure not to run out of kettlebells.
FRIDAY 0-20 MIN FULL BODY MOBILITY, DOWEL STRETCHES & WARMUP 20-30 MIN STRENGTH: PUSHUP HAVE CLASS GET IN A CIRCLE (OR PARTNER UP) AND EVERYONE HOLDS A PLANK. START WITH 1 PUSHUP AROUND THE CIRCLE, THEN 2 PUSHUPS, THEN 3 PUSHUPS, THEN 4,5,4,3,2,1. Everyone must hold plank til it is their turn to pushup. 30-45MIN WOD 3 ROUNDS OF 1 Minute at each station no rest move fast to get to next station. Rest 1 minute between each full circuit Score by total reps performed on all exercises and rounds i.e. (RD 1-15 pu, 20ppr, 20ppl, 30kbhp, RD 2-15 pu, 20ppr, 20ppl, 30kbhp, RD 3-15 pu, 20ppr, 20ppl, 30kbhp= a score of 255)
0-15 MIN FULL BODY MOBILITY, DOWEL STRETCHES & WARMUP 15-25 MIN STRENGTH: CORE 30 SEC on //15 SEC off of: 3 rounds V-ups 5 rounds Flutter Kicks 7 rounds Situps 25-45MIN WOD 20 minute AMRAP for as many rounds as they can for time of:
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