Arlington Heights WOD

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


CrossFit
Strength/Skill:
Evil Wheels 4×8
GHD Extension 4×8

Metcon:
5* x 2:30 on / :30 off
21 Atomic Sit ups
15 Burpee Box Overs (24/20)
9 Front Squats (135/95)
*each of the 5 rounds begins with a 100m Sprint buy in, then pick up where you left off.

Strength & Conditioning
Band PVC Lat Pull downs 3 x 8
Snatch 3 x 3 @ 65%, 2 x 3 @ 70%
Front Squat 5 x 4 @ 75%
Press 3 x 5 @ 60%
Body Rows (as horizontal as possible) 3 x 8-12

Conditioning:
EMOM x 8
5 Wall Balls + 10 Ab mat Sit ups

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

Training Essentials
Week 2, Class 4

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


CrossFit
AMRAP 40:00(w/a partner)
1 Rope Climb
20 Ground-to-OH (125/85)
30 Russian KBS (53/35)
1 Rope Climb
20 deadlifts (125/85)
30 Goblet Squats (53/35)

**Reps broken up anyway, non-working partner must hold one of the following static positions for partners reps to count: plank variation, bottom of squat, superman, hollow

Strength & Conditioning
Transition Week
Box Jump 4 sets x 3
Jerk 4 sets x 3 @ 65%
Overhead Squat 6, 6, 6+ @ 65%
Bench 6, 6, 6+ @ 65%
Pull up 30 reps in fewest # of sets
Prowler Walk (add weight) 5 sets x 1 lap

Powerbuilder:
Test Week
Establish 1RM for:
Deadlift
Press
See Coach for assistance exercises.

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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07.21.17 | CrossFit, Strength & Conditioning and Fitness Boot Camp


CrossFit
Skill/Strength:
EMOM x 10:00
Odd: 5-10 HSPU
Even: 40 Russian Twists (no weight)

Metcon:
For time
100 Double Unders (3:1)
80 DB/Plate Waiters Lunges (45/25)
60 Ab Mat Sit ups
40 Squat Jumps
20 CTB Pull ups

(20:00 CAP)

Strength & Conditioning
Transition Week
Box Jump 4 sets x 3
Jerk 4 sets x 3 @ 65%
Overhead Squat 6, 6, 6+ @ 65%
Bench 6, 6, 6+ @ 65%
Pull up 30 reps in fewest # of sets
Prowler Walk (add weight) 5 sets x 1 lap

Powerbuilder:
Test Week
Establish 1RM for:
Deadlift
Press
See Coach for assistance exercises.

Fitness Boot Camp
Start your weekend on a high note!

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07.20.17 | CrossFit, Strength & Conditioning, Boot Camp, and Training Essentials.


CrossFit
Strength:
Single Arm DB Press 4×3(build)
4x Max Hollow Hang from Bar

Metcon
Tabata Intervals for total reps
Med Ball Cleans (20/16)
Row (cal)
HKR
Plank Step ups (45/25)

Rest 1:00 between movements

Strength & Conditioning
Transition Week
Snatch Progression 3 sets x 2 up to 55%
Snatch 3 sets x 3 @ 65%
Front Squat 6, 6, 6+ @ 65%
Press 6, 6, 6+ @ 65%
Deadlift 1 set of 5+ @ 82.5%
Barbell Row 3 sets x 8

Powerbuilder:
Test Week
Establish 1RM for Bench Press
See Coach for assistance exercises.

Fitness Boot Camp
Coach’s choice

Training Essentials
Week #1 Class #3

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


CrossFit
Strength/Power:
7:00 to complete
100m Farmers Carry
100m Sprint
100m Suitcase Carry
100m Sprint

Metcon:
“Ship”
9 rounds for time
7 Squat Cleans
8 Burpee Box Jumps/Steps
Rx: (155/105, 30/24)
Rx+: (185/135, 36/30)

(30:00 CAP)

Strength & Conditioning
Transition Week
Snatch Progression
3 sets x 2 up to 55%
Snatch
3 sets x 3 @ 65%
Front Squat
6, 6, 6+ @ 65%
Press
6, 6, 6+ @ 65%
Deadlift
1 set of 5+ @ 82.5%
Barbell Row 3 sets x 8

Powerbuilder:
Test Week
Establish 1RM for Bench Press
See Coach for assistance exercises..

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

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

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