1153 N Academy Ave, New Braunfels TX 78130

August 13th-17th

//August 13th-17th

August 13th-17th

For the entire month of August. UNLIMTED GUEST PASSES!
•Bring a friend with you to class.
•Be entered into a raffle.
•Win cool stuff.
.
.
Grand prize is the SPORTHALLE SUPER SWAG PACK •Sporthalle shirts
•Sporthalle hats
•Sporthalle koozies
•6 WEEK MEAL PLAN
•Goal setting session
•Skill session
•$50 to @gainzbakery •Toob for floating
•2 tickets to @wurstfest

And much more.

Plus prizes for best social media posts of the week #sporthalleauguestpass

Gotta play to win.

#locallifestylelongterm

Sporthalle Social Club. You don’t have to work out to kick it.

Get your shirt at the front desk.

This weeks CrossFit Training:

Goals

  1. Fun – good atmosphere, interesting workouts, healthy competition.
  2. Clean testing week.
  3. Improved posture position in step-up and overhead.

Monday

WARM-UP:

3 min Jump-Rope

2 rounds – with a black-band

15/15 Monster Walks

10/10 Lying Clamshells

10/10 Single Leg Hip Bridges

10 Scap Push Ups

10 Inch Worms

 

PREP-WORK:

1 set empty bar deadlifts

2-3 Warm-up sets building to 7 med-heavy deadlift

Focus on posture on the descent.

Review Toes-to-Bar and scaling options.

 

STRENGTH:

12 min EMOM

Odd: 7 Deadlifts

Even: 5-10 Toes To Bar (unbroken) w/ the rest of the time Hollow Hold.

Notes: Focus on a controlled descent and an explosive accent. Remember to maintain spinal posture until the entire lift is completed.

 

CONDITIONING:

7 min AMRAP

3 Point Shuttle Run (in parking lot)

10 Reverse DB Lunges (farmer carry)

10 Lateral Box Jump Overs

Rx: 55/35 Fitness: 45/20

Notes: You may use DB or KBs. Explosive is the focus of this WOD.

 

COOL-DOWN:

Twisted Half Lizard Pose

Cat/Cow
Pigeon

Tuesday

WARM-UP:

400m Run

2 rounds

Wall Squats

Banded YTI

Pass Throughs

World’s Greatest Stretch

 

STRENGTH

4 rounds

6-8 Strict Press

Rest 30 sec

5-8 Strict Pull Up (weighted if possible)

Rest 90 sec

 

CONDITIONING :

4 rounds for time.

10 Ring Dips

20 Alternating DB/KB Snatch

10 Burpees

Notes: Find a good rhythm. Pick a weight that will allow you to go unbroken.

 

COOL-DOWN:

1:00 Prayer Stretch

1:00 Thread the Needle

1:00 Supine Twist Pose

Wednesday

WARM-UP:

30 sec Single Unders – 30 sec Running Man -1 min

2 rounds

Wall Squats

Calf Raises

Pull Aparts

Banded Goodmorning

Pass Throughs

 

PREP:

Clean and Jerk Review: focus on bar recovery, strong set up position and good overhead position.

 

STRENGTH RE-TEST:

20 mins to find 1 rm Clean

NOTES: Power or Squat Clean – athlete dependent.

 

CONDITIONING:

“Grace”

30 Clean and Jerks

For time!

NOTES: 10 min cap. This is meant to be a fast one so choose a weight you are able to cycle a minimum of 5 reps easily. (Strategizing is important – 5 reps every minute would get you a 6 min Grace.)

 

COOL DOWN

10 R/L T-spine opener
1:00 Pigeon Stretch R/L
1:00 Cat/Cow

Thursday

WARM-UP

2 rounds

30 sec MTN Climbers

10/10 Lateral Lunges

10 Pass Throughs

6 World’s Greatest Squats

10 Rollie Pollie

 

STRENGTH:

A: 3 rounds (10 mins)

6-8 Staggered Stance DB Goodmoring (per side)

Rest 20 sec

3 Vertical Jumps

Rest 60 sec

B: 3 rounds (6 mins)

30 sec Handstand Hold

30 sec  Bear Crawl

30 sec Deadbugs

30 sec Rest

  1. 3 sets Max Effort Kipping Pull Ups (every 2 minutes)

 

PREP:

5 minutes to warm-up to move fast. Work on Overhead Position for the Thruster and Front Rack Mobility.

 

CONDITIONING: Game time!

21-15-9 reps for time.

Thrusters

Burpees to the Rig

Notes: Rx (95/65) Fitness (75/45)

Fast and furious. Push yourself and see how fast you can go. Make sure you have good position at the top of the thruster.

 

COOL DOWN:

1:00 IDO Squat

1:00 Twisted Cross

1:00 Hip Switch

Friday

WARM-UP

5 minute Sprint Work

2 rounds

10 Pass Throughs

10 Pull Aparts

10 Reverse Lunges

10 Push Ups

10 V-Ups

 

GYMNASTIC WORK:

15 minutes

3-5 sets Shrimp Squats or Pistols

 

PREP:

Proper KB wrist position. Review Turkish-Get-Ups and other KB movements.

 

CONDITIONING:  PARTNER TIME!

400m (1 person Farmers Carry, Switch at Will)

Then: 10 rounds

10 cal Row + 5 Burpees Over Rower

+

400m Run with Medicine Ball

Then: 10 rounds

15 Air Squats

10 Push Ups

5 Pull Ups (C2B)

+

400m Sprint

150 KB Swings

Notes: Rx: 75/55

Today’s partner WOD has 3 different variations on traveling 400 meters. Both athletes will work during the 400m. Each athlete will complete 1 round and switch. Athletes will share the KB swings as they see fit.

 

COOL DOWN:

Hip Switch

Banded Lying Wall Squat

Pigeon

 

 

2018-08-12T22:01:32+00:00

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