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Tuesday 8.29.17

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8.29.17
Tuesday
PERFORMANCE/FITNESS
A. Front Squat Prep
Air Squat knee push out at bottom x 5 push outs/leg
Behind Neck Front Rack Mobility x 20-30s hold
Front Squat w/ Barbell Behind neck w/ pause x 3 reps
Full Grip Front Squat w/ pause at bottom x 3 reps
Front Squat @10s down 10s up x 2 reps
Front Squat x 3-5 reps

B. Every 3 minutes x 5 sets (15 minutes)
Front Squat w/3s pause in first rep only x 5 reps **Build to Heavy 5 Rep today**
Wide Grip Bent over Row x 6 reps

C. Every 8 minutes x 2 sets (16 minutes)
500m Row
30 Wall Ball 20/14#
15 Toes to bar

**Rounds should not take more than 5 minutes, Scale movements accordingly**

Monday 8.28.17

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8.28.17
Monday
PERFORMANCE
A. Clean & Jerk Prep
Front Squat x 3 reps
Tall Muscle Clean x 3 reps
3 Position Clean (Hip, Above knee, Ground) x 2 reps
Jerk Dip Hold x 3 reps
Press in Split x 3 reps
Split Jerk x 3 reps

B. Clean & Jerk x 1 rep Every 2 minutes x 6 sets (12 Minutes)
**Building to Heavy Single today, Take bigger jumps than usual **

C. Complete as many rounds and reps as possible in 7 minutes
12 Back Rack Reverse Lunge alternating legs 135/95# (6L+6R)
9 Burpees over Bar
6/4 Strict Pullups

**Sub options for Pullups
1 Legless Rope Climb
2 Rope Climb w/ legs
3 Ring or Bar MU***

FITNESS
A. Clean & Jerk Prep
Front Squat x 3 reps
Tall Muscle Clean x 3 reps
3 Position Clean (Hip, Above knee, Ground) x 2 reps
Jerk Dip Hold x 3 reps
Press in Split x 3 reps
Split Jerk x 3 reps

B. Three Sets:
Clean Grip Romanian Deadlift @30X1 x 5 reps **Build to Heavy 5 today**
rest 10 seconds
Dumbell Press in Split x 6-8/ per leg
rest 20 seconds
Reverse Crunch x 12-15 reps **Low back on ground in extended position**
rest 90 seconds

C. Complete as many rounds and reps as possible in 7 minutes
12 Back Rack Reverse Lunge alternating legs (6L+6R)
9 Burpees over Bar
6/4 Strict Pullups

**Sub options for Pullups
1 Legless Rope Climb
2 Rope Climb w/ legs
3 Ring or Bar MU***

Sunday 8.27.17

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Sunday 8.27.17

PERFORMANCE/FITNESS
A. Gymnastics –
Inchworm x 5 reps 10s pause in extension of each rep
+
Three Sets:
Scap Pullup @2222 x 6-8 reps
Strict Handstand Pushup (Downward Dog, Box, or Wall) x 2-5 reps
Forearm Wrist Curl x 15/direction (Palm up/ Palm down)

B. Midline Work
Two Sets
Hollow Hold w/ PVC Overhead x 30 seconds
Arch up Hold w/ PVC Overhead x 30 seconds
Standing Side Bend x 12-15/side

C. Complete as many rounds and reps as possible in 15 minutes
20/15 Cal Row or AB
15 Goblet Squat 70/55#
10 Burpees

Saturday 8.26.17

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Saturday 8.26.17

PERFORMANCE/FITNESS
Three Sets:
Goblet Hold Lateral Lunge w/ pause at bottom of each rep x 6/leg
rest 20 seconds
Double Kettlebell Bent over Row @2222 x 8-10 reps
rest 20 seconds
Single Leg Hip Bridge off Med Ball x 12 /leg
rest 60 seconds

B. Complete as many rounds and reps as possible in 5 minutes
Run 600m
Max Row for meters in remaining time
-rest 5 minutes –
Complete as many rounds and reps as possible in 5 minutes
4 Strict Pullups
12 Air Squats
– rest 5 minutes –
Complete as many rounds and reps as possible in 5 minutes
Run 600m
Max Row for meters in remaining time
– rest 5 minutes
Complete as many rounds and reps as possible in 5 minutes
10 Dumbbell Push Press
10 V ups

Friday 8.25.17

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Friday 8.25.17

PERFORMANCE
A. Snatch Prep
Overhead Squat w/pause 3 reps
Drop Snatch w/ pause in catch x 3 reps
3 Postion Snatch (Hip, Above knee, ground) x 2 reps
Snatch x 3-5 reps

B. Every 2:30 x 6 sets (15 minutes)
Snatch Cluster @70-80% x 1.1.1 rest 10-15s btw clusters

**Allow 3-5 minutes to build to starting weight**

C. Complete as many rounds and reps as possible in 15 minutes
200m Shuttle Run (50m out & Back x 4)
15 Hang Power Snatch 75/55#
9 Barbell Jumping Squats 75/55#

FITNESS
A. Snatch Prep
Overhead Squat w/pause 3 reps
Drop Snatch w/ pause in catch x 3 reps
3 Postion Snatch (Hip, Above knee, ground) x 2 reps
Snatch x 3-5 reps

B. Four Sets:
Heavy Russian Kettlebell Swing Cluster x 6.6.6 rest 10-15s btw clusters
rest 10 seconds
Pushup into full protraction in finish w/ full retraction at bottom w/ hold x 4-8 controlled perfect reps
rest 20 seconds
Turkish Get up x 1/arm **Slow and controlled reps here**
rest 60 seconds

C. Complete as many rounds and reps as possible in 15 minutes
200m Shuttle Run (50m out & Back x 4)
16 Hang DB Power Snatch (8L + 8R)
9 Goblet Hold Jumping Squats **Hold 1 Dumbbell here**

Thursday 8.24.17

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Thursday 8.24.17

PERFORMANCE/FITNESS
A. Deadlift Prep
Barbell Good Morning x 5 reps
Single Leg Romanian Deadlift x 3/leg
Barbell Romanian Deadlift to above knee w/ pause x 3 reps
Deadlift @10s up 10s down x 2 reps
Deadlift x 3-5 reps

B. Four Sets:
Deadlift @20X1 @70-80% of 8RM x 8 reps
rest 20s
Double Dumbell Push Press x 8-10 reps
rest 2 minutes

C. Five Rounds for time:
10 Deadlift 225/155#
20 Jumping Lunges

**Deadlifts should be done within 30s btw round, Jumping Lunges – Each Jump = 1 Rep***

Wednesday 8.23.17

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Wednesday 8.23.17

PERFORMANCE/FITNESS
A. Five Sets:
Bottom of Dip hold x 15-30 seconds
Chest to Bar Hold x 15 -30 seconds
Double Kettlebell Front Rack Hold x 50ft

**Scaling options
Bottom of Dip Hold – Pushup Hold, Pushup off Box Hold
Chest to Bar Hold – Chin over Bar Hold, Flexed Arm Hang Hold ***

B. “IWT”
12 Double Russian Kettlebell Swings
20s Burpee Broad Jump
90s Row for Meters (400/300m is Goal)
rest 2 minutes x 3 sets
– rest 4 minutes –
12 Heavy Dumbbell Lunges
2 minute Assault Bike or Run (20s Hard, 10s Easy x 4)
rest 2 minutes x 3 sets

Tuesday 8.22.17

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Tuesday 8.22.17

PERFORMANCE/FITNESS
A. Front Squat Prep
Air Squat knee push out at bottom x 5 push outs/leg
Behind Neck Front Rack Mobility x 20-30s hold
Front Squat w/ Barbell Behind neck w/ pause x 3 reps
Full Grip Front Squat w/ pause at bottom x 3 reps
Front Squat @10s down 10s up x 2 reps
Front Squat x 3-5 reps

B. Five Sets:
Front Squat w/3s pause in first rep only @70-80% of 5RM x 5 reps
rest 20s
Wide Grip Bent over Row x 8-12 reps
rest 90s

C. Every minute on the minute x 10 minutes
10 Thruster 95/65#
5 Burpees

**Choose a weight you can do thrusters ub.
Fitness Group DBs**

Monday 8.21.17

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Monday 8.21.17

PERFORMANCE
A. Clean & Jerk Prep
Front Squat x 3 reps
Tall Muscle Clean x 3 reps
3 Position Clean (Hip, Above knee, Ground) x 2 reps
Jerk Dip Hold x 3 reps
Press in Split x 3 reps
Split Jerk x 3 reps

B. Every 2:30 x 6 sets (15 minutes)
Clean & Jerk Cluster @70-80% x 1.1.1 rest 10-15s btw clusters

**Allow 3-5 minutes to build to starting weight**

C. “Elizabeth”
For Time:
21.15.9
Power Clean 135/95#
Ring Dip

FITNESS
A. Clean & Jerk Prep
Front Squat x 3 reps
Tall Muscle Clean x 3 reps
3 Position Clean (Hip, Above knee, Ground) x 2 reps
Jerk Dip Hold x 3 reps
Press in Split x 3 reps
Split Jerk x 3 reps

B. Five Sets:
Clean Grip Romanian Deadlift @30X1 x 6-8 reps
rest 10 seconds
Dumbell Press in Split x 6-8/ per leg
rest 20 seconds
Reverse Crunch x 12-15 reps **Low back on ground in extended position**
rest 60 seconds

C. “Elizabeth”
For Time:
21.15.9
Dumbell Power Clean 50/35# per hand
Ring Dip

Sunday 8.20.17

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Sunday 8.20.17

PERFORMANCE/FITNESS
A. Gymnastics –
Inchworm x 5 reps 10s pause in extension of each rep
+
Three Sets:
Scap Pullup @2222 x 6-8 reps
Strict Handstand Pushup (Downward Dog, Box, or Wall) x 2-5 reps
Forearm Wrist Curl x 15/direction (Palm up/ Palm down)

B. Midline Work
Two Sets
Hollow Hold w/ PVC Overhead x 30 seconds
Arch up Hold w/ PVC Overhead x 30 seconds
Standing Side Bend x 12-15/side

C. Teams of 2 complete as many reps as possible, switch as they see fit
5 Minutes Amrap Wall Ball 20/14#
4 Minute Amrap Kettlebell Swing 55/35#
3 Minute Amrap Strict Pullup or Ring Row
2 minute Amrap Walking Lunge Steps
1 minute Amrap Max Distance Run
2 minute Amrap Walking Lunge Steps
3 Minute Amrap Strict Pullup or Ring Row
4 Minute Amrap Kettlebell Swing 55/35#
5 Minutes Amrap Wall Ball 20/14#