Arlington Heights WOD

09.26.17 | CrossFit, Strength & Conditioning, Boot Camp and Training Essentials


CrossFit
Strength:
3 laps TB side step (for added challenge, hold KB in goblet position)
3×15 GHD Hip/Back Extension
*alternate movements

Metcon:
Tabata for total reps, no rest between movements
KBS
Lateral Step Ups (24/20)
Ball Slams
Forward Step Ups
Ab Mat Sit Ups

Strength & Conditioning
De-load Week

Snatch
2 x 3 @ 60%
3 x 2 @ 65%

Front Squat
4 x 3 @ 70%

(Athlete decides)
Push Press, Press, or Bench
3 x 4 @ @ 60%

Alternate Sets:
3 x 10 body rows

20 Dips AFSAP

Conditioning:
EMOM until failure (or hit 10’)
5 Pull ups
8 Thrusters

Boot Camp
Coach Kate’s 9:30 Smackdown

Training Essentials
Week #1, Class #2

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09.25.17| CrossFit, Strength & Conditioning, Boot Camp and Training Essentials


SCHEDULING NOTE: The start time for the Sunday, Oct. 1 Boot Camp & Open Gym has been moved to 9 a.m. (vs 9:30 a.m.). This change is for October 1 only. Please plan accordingly.

CrossFit
Metcon:
*3 separate scores, record total reps

AMRAP 7:00
3 Snatches (135/85)
27 Double Unders (3:1)

Rest 3:00

AMRAP 7:00
5 Clean and Jerks (155/105)
15 HR Push ups

Rest 3:00

AMRAP 7:00
7 Deadlifts (185/135)
3 Strict Pull ups

Strength:
5x6DB Bent over Reverse Fly
5×8/side DB Single Arm Bent Over Row

Strength & Conditioning
De-load Week

Snatch
2 x 3 @ 60%
3 x 2 @ 65%

Front Squat
4 x 3 @ 70%

(Athlete decides)
Push Press, Press, or Bench
3 x 4 @ @ 60%

Alternate Sets:
3 x 10 body rows

20 Dips AFSAP

Conditioning:
EMOM until failure (or hit 10’)
5 Pull ups
8 Thrusters

Boot Camp
Join us at 4:30 p.m. for Monday Mayhem.

Training Essentials
Week 1, Class 1

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09.23.17 | CrossFit, Strength & Conditioning, Rowing Boot Camp, Boot Camp, and Free Class Challenge


CrossFit
Strength:
Bandbell Press 3×10
T-Rex Planks 3x:30sec

Metcon:
w/ a partner
5 rounds for total reps:
2:00 Row (cal)
2:00 DB Snatch (50/35)
2:00 TTB
*only 1 partner working at a time, switch as needed

Strength & Conditioning
Deadlifts
4 x 3 @ 85-90%

Snatch Pulls
3 x 3 @ 107%

Snatch Complex instruction-led by coach)
Focus: Take off drills

4 laps Frog Jumps

Tabata: Squat Jumps (weight vest when applicable)

4 x 100 m Farmers Carry
as fast as possible
rest 1:00 btween

Conditioning:
3 RFT
250 MB Run
20 MB Cleans
10 Wall Balls

Rowing Boot Camp
Join Coach Karen for technique, skill development and plenty of time on (and off!) the Concept2.

Fitness Boot Camp
Get your weekend started on the right foot!

Free Class Challenge
Encourage your the people in your life to join us for a free class today at 9 a.m. or Wednesday evening at 6 p.m. RSVP

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09.22.17 | CrossFit, Strength & Conditioning and Fitness Boot Camp


CrossFit
Strength/Skill:
E2MOM x 6
12 RDLs
2 TGU/side
*for RDLs, start with light weight and add each round

Metcon:
0:00-4:00
3 rounds of:
10 OHS (95/65)
10 Power Snatch(95/65)

4:00-8:00
3 rounds of
7 OHS (115/85)
7 Power Snatch (115/85)

8:00-12:00
3 rounds of
4 OHS (135/105)
4 Power Snatch (135/105)

The goal is to complete the required work within each 4:00 segment in order to move onto the next segment. You may move onto the next segment early if you finish early. If you don’t finish within the time segment, continue working through the reps until the 12:00 is up.

Strength & Conditioning
Deadlifts
4 x 3 @ 85-90%

Snatch Pulls
3 x 3 @ 107%

Snatch Complex instruction-led by coach)
Focus: Take off drills

4 laps frog jumps

Tabata: squat jumps (weight vest when applicable)

4 x 100 m Farmers Carry
as fast as possible
rest 1:00 btween

Conditioning:
3 RFT
250 MB run
20 MB Cleans
10 wall balls

Fitness Boot Camp
Start your weekend on a high note!

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09.21.17 | CrossFit, Strength & Conditioning, Boot Camp, and Training Essentials


CrossFit
Skill:
10:00 to complete AMAP Rope Climbs/work on form & technique

Metcon:
AMRAP15:00
Buy In: 250m Sandbag OH Carry
30 Front Rack Lunge Steps (95/65)
30 Ball Slams

Strength & Conditioning
Clean & Jerk Complex
Clean + 2 Front Squats + Jerk
3 @ 75%
3 @ 80%

Clean Pulls
3 x 3 @ 107%

Back Squat
5 x 3 @ 85%

Alternate between:
3 x 8-12 Hip Bridges (appropriate wt for athlete)
3 x 12 Strict TTB or V ups

Conditioning:
800 meter sled pull

Fitness Boot Camp
Coach’s choice

Training Essentials
Week #2 Class #6

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