Wednesday, July 23, 2014

Thursday July 24th, 2014

Fitness:

A.
3 sets of:
A1. Dumbbell or Barbell Shoulder Press x 8-10 reps @ 2011
Rest 60 seconds
A2. Side Planks x 30 seconds each side
Rest 60 seconds

3 sets
B. Double-Under Practice x 60 seconds
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 7 minutes of:
Push-Ups x 15 reps
Box Jumps x 20 reps ---must step down. 


Performance:
Mobility, foam roll, stretch.  Crossover Symmetry work. 

+
20-30 minutes on Airdyne or rower @ 70% effort. 


Tuesday, July 22, 2014

Wednesday July 23rd, 2014

Fitness:

A.
Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples …pull-ups, toes to bar, GHD sit-ups, double unders.  Don't do any failure, just 15-20 minutes to warm-up and practice some things.

B.
Against a 3 minute running clock, complete:
400 Meter Run or Row
Wall Ball Shots x Max reps
Rest 3 minutes
Repeat for a total of three sets.

score is total wall balls after 3 sets. 

Performance:

4 sets:
A. Power clean cluster TnG; 3. 3. 3;
rest 10sec/3mins -- build per set.

B. Split jerk-  build to a max quickly.

C. emom – 5 push jerks tough TnG stay same weight – 5mins
OR
quickly build to a 1RM press. 

D. emom –8mins
odd – 5-6 CTB chin ups increase by 1 rep every odd min
even – HSPU 3-4 increase by 1 rep every even min
+

For time:
Run 800m
30 GHD situps.
10 wall walks
30 Russian KBS 70/45
Run 800m

stagger start and alternate in big sets on GHD for those that start at same time. Must get out of GHD if you pause and allow next man to use. 

16 minute time cap. 

Monday, July 21, 2014

Tuesday July 22nd, 2014

Fitness:

A.
3 sets of:
A1. Bench Press x 4-6 reps @ 20X1
Rest 60-90 seconds
A2. Single Arm Dumbbell or Kettlebell Row x 15-20 reps @ 10X0
Rest 60-90 seconds

B.
3 rounds for time of:
20 Kettlebell Swings 55/35  or moderate
10 Single Arm Kettlebell Press 55/35 or moderate
400 Meter Run


Performance:

10 rounds for time :
Row 500m/ row 400m
15 burpees/ 12 burpees

* Record time after 5 rounds and final time.  It's a long one, prepare for a grind and do your best not to be a wuss.

* run heats and if necessary sub 400m run for rounds when rower is not available.
*this workout does not require a huge warm-up, so if there is a rower available when you get to class at 5p or 6p, quick warm-up and get to it. 

*35 minute time cap.  

Sunday, July 20, 2014

Monday July 21st, 2014

Fitness:

*may do A and B in either order. *

A.
4 sets of:
A1. Kettlebell Swings x 20 reps
Rest 60 seconds
A2. burpees x 6-8 reps AFAP
Rest 60 seconds

4 sets:
B1.Russian Step-Ups x 10 reps each leg
Rest 45 seconds
B2. Plank from Elbows x 45 seconds

C.
Complete as many rounds and reps as possible in 5 minutes of:
Man-Makers x 5 reps
Burpees x 10 reps

Performance:

A. Back Squat @30X1; 3, 2, 1,   3, 2, 1; rest 3-4 mins.  Second wave higher than first. Not a 1RM build, but if the pot is hot…  Next Monday the rep scheme will be more conducive to 1RM attempt.

B. BB reverse lunge 4-5/leg; rest 2-3mins x 3
+

C.
5, 4, 3, 2, 1 for time 90% effort
wall walk
Squat Clean 225/135#  ----use 80-85% of your 1RM clean.  This should be heavy!
rope climb

*for class you can stagger start or alternate trips up the rope. 20 minute time cap. If you are not yet proficient at rope climbs, use 2 RC per round.


Friday, July 18, 2014

Saturday July 19th, 2014

Fitness:
With a continuous running clock, perform the following:

*do your best to complete this in the time frames*

0:00 – 1000 Meter Row
5:00 – 50 Burpees
10:00 – 30 Strict Pull-Ups or Ring rows
15:00 – 50 Wall Ball Shots
20:00 – 30 Box Jump --step down
25:00 – 800 Meter Run


Performance:


For time
Row 1k 80% effort

rest 1min


90% effort

Run 400m
30 wall balls to 11 ft/ 10 ft.  --- Eyeball the 11ft.
30 DB walk lunges 55/30#/hand
30 box jumps step down 24/18″
30 T2B
60 DU

rest 3mins

Row 1k same time as above

Score is total time to complete entire piece, with penalty for different row times. Penalty for row times is difference in rows gets added to your total time. 

Thursday, July 17, 2014

Friday July 18th, 2014

Fitness:

A.
4 sets of:
A1. Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
A2. Band Pull-Aparts x 15-20 reps
Rest 60 seconds

B.
Two rounds for time of:
500 Meter Row
Hand-Release Push-Up x 20 reps
Kettlebell Swings x 30 reps  -55/35.    Or use less to make the weight moderate.
400 Meter Run

Performance:

A. heaving snatch balance build to a tough double in 10mins.  Play with the movement, learn it, only add weight as comfortable.

B. Hang snatch build to a max.   this was 2014 regionals workout 1.

C. OHS @31X1; 3×3; rest 3mins
+

D. 
12, 9, 6 for time  at  90%
Squat Clean 185/115#   ---use approximately 70% of 1RM.  It should be heavy!
strict chin up

Wednesday, July 16, 2014

Thursday July 17th, 2014

Fitness:

A.
4 sets of:
A1. Pull-Ups x 6-8 reps @ 3111
 (use assistance as necessary in order to maintain tempo and rep scheme)
Rest 60 seconds
A2. Goblet Squat x 5 reps @ 3311.   3s in the bottom.  It's hard, but keep torso upright then drive out of bottom
Rest 60 seconds

B.
Complete as many rounds as possible in 5 minutes of:
5 Burpees
10 Wall Balls

Then rest exactly 5 minutes, before completing . . .

As many rounds as possible in 5 minutes of:
10 Toes to Bar ---sub GHD sit-ups or sit-ups based on ability.
10 Jump switch lunges - no weight added

Performance:
Make up Wednesday workout or

Foam roll, mobility. 

+
IF trained yesterday and will be tomorrow, here is aerobic work for today :

3 RFT
Airdyne or Row100 calories
Run 800m


Tuesday, July 15, 2014

Wednesday July 16th, 2014

Fitness:

A.
4 sets of:
A1.Dumbbell Shoulder Press x 6-8 reps @ 20X1
Rest 60 seconds
A2. Russian Step-Ups x 10 reps each leg
Rest 60 seconds

4 sets:
B. Hollow Rocks, Hollow Holds or Flutter Kicks x 30-45 seconds
Rest 60 seconds

B.
5 rounds for time of:
Push-Press x 10 reps
Lateral Jump Overs x 15 reps


Performance:

A. close grip bench press -  build to a max.    Hands 16" apart.

3 sets
B1. close grip bench press @30X1; x 5 reps
rest 60- 90 seconds
B2. pendlay row @20X1; x 5 reps      Pendlay Row
rest 60- 90 seconds

* you may do C and D in either order*

C. Every two minutes for 5-6 sets:
3 HSPU.   sub
7- 10 strict chin-ups.   Vary grips per sets.

D. Row 500m for time

E. mobility, stretch, cool down.

Monday, July 14, 2014

Tuesday July 15th, 2014

Fitness:

A.
Three sets of:
A1. Goblet Squat or Front squat x 8-10 reps @ 30X1
Rest 45 seconds
A2. Supine Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
A3. Plank from Elbows x 45 seconds
Rest 45 seconds

B.
Every minute, on the minute, for 12 minutes, perform:
10 Kettlebell Swings
5 Burpees


Performance:

nice job sticking with the increased volume the last few months. Format is changing now. Less volume, more focus on perfect movement. Sessions overall will be a bit shorter and will allow for longer warm-up and or skill work, and mobility. Take these things seriously.  There will be opportunities for PR's along the way. Enjoy!


A.  Split Jerk -- build to a tough single from rack in 15 minutes. May go for a PR if the pot is hot!

B. segmented snatch grip deadlift., pause 2sec at each position,  1inch off the floor, below knee, and mid thigh; 1. 1. 1; rest 15sec/rest 2mins x 5 
*so this will look like.   deadlift to 1" off floor, pause for 2s there, continue to below knee pause 2s there, continue to mid thigh pause there for 2s.   Dump the weight rest 15s, do it again, dump it, rest 15s do it again. 

C. emom – Power Snatch TnG x 4 heavy you pick and stay with that weight – 5mins
+

D. 12mins 80-90% effort
Farmers Walk 50m ---very heavy.  Should be 80/70/65 for men.   Should be 55# or 45# for women.
4 burpee box jump sd 36"/24″
2 wall walks

Sunday, July 13, 2014

Monday July 14th, 2014

Fitness:

A.
3 sets:
A1. DB curls x 8-10 reps
Rest 45 seconds
A2. Scap pull-ups x 6-8 reps.
Rest 45 seconds

B .
5 sets for times:
Single-Arm DB Snatch + 2 Lunge Steps w/DB Overhead x 10 reps
Burpees x 10 reps
Run 400 Meters
Rest 3 minutes between sets

Performance:

*choose 3 of the 4 letter based on your goals. *
A.
Every minute, on the minute, for 6 minutes:
Full + Quarter Front Squat

Increase load from last Monday’s session by 5-8% and use that load for all 6 minutes.

B.
Every two minutes, for 12 minutes (6 sets):
Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 5 reps @ same load you used last Monday

D.
Three rounds for time of:
20 Overhead Alternating Lunges (95/55 lbs)
15/10 Pull-Ups.     ---females with 15 or more consecutive kipping pull-ups should do 15 per round.