Thursday January 1st, 2015

Happy New Year!!


Lifestyle:
Week 1 Day 4
Partner 6k row, switch every 500m
While you are resting you must perform a 20s side plank on each side!


Week 1 Day 5
For Friday but can be performed today if you can't make it Friday

Total Body
4-5 sets:

A1. Bulgarian Split Squats x 8/leg; rest 1 min
A2. Ring Rows x 12; rest 1 min
A3. Single Leg RDL with DB 8/Leg; rest 1 min
A4. DB Push Press x 12; rest 1 min


Finisher: 50 situps

Wednesday December 31, 2014

Lifestyle:

Day 3
Upper Body Pull/Lower Body Push

3 sets:
A1. Pull-ups x 12; rest 1 min
A2. Walking Lunges, Weighted x 20; rest 1 min

3 sets:
B1. Barbell Row x 8; rest 1 min
B2. Goblet Squat x 15; rest 1 min

+

4-5 sets
:30 AD/ :30 rest
:30 Burpees/ :30 rest
:30 Plank hold/ :30 rest
:30 Box Jump (or step up)/ :30 rest
:30 Waiters Walk/ :30 rest

Performance:

A. Pause Below-the-Knee Power Clean; 2, 2, 2, 1, 1, 1; rest 2 minutes

B1. TnG Deadlifts; 5 tough reps unbroken x 6 sets; rest 10 seconds
B2. Box Jump- step down; 10 reps x 6 sets; rest 3 minutes

C.

5 rounds for time:
15 Power Snatch @ 95#/65#
15 Calorie Airdyne

Tuesday December 30th, 2014

Lifestyle:

Week 1

Day 2
"sweat sesh"
warm-up x 2-3 sets
Row 500m
10 ring rows
10 GHD sit-ups
10 back extensions
10 push-ups --use incline

Airdyne :
10s all out
Pedal lightly for 1:50
x 10 sets

Performance:

A. Push Jerk or Split Jerk – Build to a 1RM
B. Weighted Pull-up: build to a 2RM

C.
AMRAP in 12 minutes:
1K Row
40 Burpees
40 CTB Pull-ups
20 Muscle-ups

Notes: for muscle-ups ;sub strict pull-ups and ring dips; even amount


Class schedule this week
Tuesday- normal hours
Weds 9am open gym only.
Thursday 11am open gym only
Friday normal hours
Saturday normal hours.
Sunday normal hours.

Monday December 29th, 2014

Lifestyle

Week 1, Day 1 Upper Body Push/Lower Body Pull

*reminder these are working sets. Each movement will require some prep and warm-up sets prior to the working sets.

3 sets:

A1. Bench Press x 8 reps; rest 1 min
A2. Superman Isometric Hold for 1 min; rest 1 min

video: http://www.inmotionlife.com/superman-superwoman-exercise/

3 sets:
B1. Push-ups x8-12 reps; rest 1 min.   Must be perfect. Use bench or bar push-ups.  Scale up to ring push-ups

B2. RDL x 8 reps; rest 1 min.    STAY TIGHT.  Brace abs, squeeze glutes.

+

AMRAP 20 min
10 lite KBS
20 DU or 40 Singles
Row 500m


Day 2
"sweat sesh"
warm-up x 2-3 sets
Row 500m
10 ring rows
10 GHD sit-ups
10 back extensions
10 push-ups  --use incline

Airdyne :
10s all out
Pedal lightly for 1:50
x 10 sets


Notes on Lifestyle program:
This will be a 3 days a week program with barbell/aerobic workouts being posted on Mon,Wed, Fri. Do the workouts in this order. On Tues, Thurs, Sat will be a post a warm-up and aerobic work only. Only do the Tues, Thurs, Sat work if you will make it to the gym 4x or more that week. The top priority workouts are Mon,Wed,Fri.  You may complete them on other days.

Fitness:

A. Snatch work-  may use power snatch.  Build to a moderate single.  Got 4-10 good singles in.
B. Start at a moderate weight and complete 3 reps per minute until it gets difficult

C.
3 sets for max reps:
2 Minutes - Max reps Wall Balls - cap at 40
2 minutes Max Double Unders
1 minute rest


Performance:

A. Squat Snatch – Build to tough single quick.
B. Squat Clean Gauntlet – 3 reps on the minute beginning at 75% 1RM, add 10# each minute until failure

C.
4 sets for max reps:
2 minutes – Max Rep Wall Balls
1 minute – Max Rep Double Unders
rest 1 minute

Saturday December 27th, 2014

Fitness:

A. squat clean technique.  Build to a moderate 3 reps.

B.
5 rounds, For total repetitions
40 sec AMRAP – Row or Airdyne calories
Rest 20 sec
40 sec AMRAP – OHS - light.  could be PVC
Rest 20 sec
+

D. FLR on low ring – accumulate 3 mintues total

Performance:

A.
Squat Clean – Build to a 3RM
(all reps must be completed in under 20 seconds, not TnG)

B.
For time:
1K Row
100 Overhead Squats @ 95#/45#.   -scale the reps on these if your training has not been consistent
1K Row

Friday December 26th, 2014

Fitness:

A1. Shoulder Press 6,5,4

A2. Partner - Assisted Supinated Pull-ups  5,5,5

B. AMRAP in 15 mins

5 deep push-ups

3 DB row / arm

5 DB shoulder press

3 DB row/arm

Performance"

A1. Shoulder Press; 3, 2, 1; rest 1 minute
A2. Weighted Supinated Pull-ups; 1, 1, 1; rest 1 minute


Part II
AMRAP in 15 minutes:
5 Ring Dips
5 Strict Pull-ups
5 Shoulder Press @ 50% Bodyweight
5 Ring Rows

Wednesday December 24th, 2014

Fitness and Performance:

A. Deadlift 3,3,3.   Do not go over 90% of 1RM. 

B. sandbag clean and jerks.  Play with them a bit. No set reps, just don't do over ~25.

C.
 3 rounds for time

10 DL - @ see below

25 box jumps

DL weight.
Males
If you weigh over 190. use 225.
if you weigh 170-190 use 205
if you weigh less than 170 use 195.   And then eat something

Females
if you weigh over 160 use 165
if you weigh under 160 use 145.

Tuesday December 23rd, 2014

Fitness:

A. Behind-the-Neck Push Press; 3 reps x 3 sets; rest 2 minutes
B. 3 sets of max reps Ring Row.  rest as needed between. 

C. AMRAP push-ups in 10 minutes.   Cap at 100 push-ups.    Use a very difficult depth. Do not do from your knees.  Down to 3" is a good standard to shoot for.

D.
“Open 12.1″
AMRAP in 7 minutes:
Burpees to 6" overhead


Performance: 

A. Behind-the-Neck Push Press; 3 reps x 3 sets; rest 2 minutes
B. 1 set of amrap unbroken CTB Pull-ups
C. AMRAP Muscle-ups in 10 minutes

D.
“Open 12.1″
AMRAP in 7 minutes:
Burpees to 6" overhead


Notes:
– Muscle-ups: replace with Max Strict Pull-ups & Ring Dips if you don’t have a muscle-up yet (perform an equal number of both movements in 10 minutes)

Monday December 22nd, 2014

Fitness:

A. Snatch Technique -  build to a moderate single. 

B. Back Squat   3,3,3.  Build per set. 

C. AMRAP in 7 minutes

DB squat clean thrusters - heavy

Performance:

A. Squat Snatch – Build to a 1RM
B. Back Squat – Build to a 3RM

C Open workout 11.3
AMRAP in 5 minutes:
Squat Clean Thrusters @ 165#/ 110#.   

Can be done as clean and jerk or as power clean/front squat and jerk.

Q: I just want to look good naked, what should I do?

A: Start the Lifestyle program, use barbell movements, train consistently (3x per week) get plenty of sleep (7.5 minimum, strive for 9!)

Q: I can't get a pull-up, what should I do ?

A: train various pulling movements 3-4x per week.  Must have consistent exposure to movement. Movements can include partner assisted pull-ups, barbell rows, db rows, ring rows, lat pull-downs, scap pull-ups, bicep curls

Q: My push-ups stink? Por que señor ?
A: again for upper body must have consistent exposure.  3-4 days  per week of pushing. This one is easy and can be done anywhere! Reminder keep elbows tucked and tight.

Q: Is increasing training volume always the answer to getting more fit?

A: no. You need to recover from training to make adaptations that wlll lead to becoming more fit

Q: What should my deadlift, squat front squat ratio be?

A: a balanced athlete should strive for the following

Deadlift 1.25 of Back squat

Front squat 0.85 of back squat.

Power snatch 0.51 of back squat

Q: I want a muscle-up but can't even do a pull-up. Is it possible?

A: of course it is. But it will take time. Possibly a long time and you will have to train consistently. We have multiple people that have gone from zero pull-ups to a muscle-up. But it might take a year or two years to get there.

Q: Why so many wall balls ? Do you hate us ?

A: So many wall balls so we can be prepared for CrossFit open.  Also it’s an excellent exercise for lower and upper body. No.

Q: What should I do if I don't care about the Crossfit Open?

A: have fun in your training, pick some things you would like to accomplish and attack them. Start the lifestyle program and train in the way that YOU want. After all it is your journey.

Q: I want to do training program XYZ? Can I do it ?

A: Yes, it is your journey.  Be smart and safe about it and let a coach know. As long as it does not interfere with the group class for that day have at it!

Q: Why do my legs hurt for DAYS after so many wall balls?

A: a high volume of eccentric movements (i.e the lowering portioning of a squat) will lead to DOMS (delayed onset muscle soreness) Consistent , progressive training will help not make this so bad, but do enough and it will still hurt.

Q: Scaling a workout or taking an extra rest day. When is it smart training? When is it sandbagging? And how to tell the difference

A: hard one to answer. Have to go by feel. Too individualized to answer fairly. Don’t have train through an injury or pain or if you feel like an injury might occur.

Q: Protein and supplement consumption. What supplements and how much are necessary and affective? At what point are you just making your piss really expensive?

A: again VERY individualized. Person A is a female looking to lose weight and “tone” up, Person B is a 140lb male looking to gain muscle. Their protein requirements will likely differ greatly. 

 As far as supplements, lots of studies out there that some can improve performance. No legal supplement is going to turn someone from unable to do workouts Rx’d to smashing everything in sight. So then it becomes a question of if you want to pay a bit for supplements that over time and with consistent training might improve your performance by 5% or 10%. I like to think of supplements as the tip of the iceberg. If everything else below it is in place and solid then maybe some supplementation can lead to improved performance.  But its WAYYYYY  more important to get those other things in place before worrying about what supplements you “should” take. 

Those other things I am referring to

-       train 3-6 times per week. If you are only training on average 1.5 or 2 times per week don’t worry about supps, find more time to train.

-       - sleep.  If you aren’t serious about your sleep, don’t try to make up the deficit with supps. Figure out how to rearrange your life to get more sleep.

-       diet.  If your diet is 30% good, 70% garabge don’t bother with supps. Fix your diet first.

Saturday December 20th, 2014

Fitness and Performance: 

A. Front Squat – Build to a 5RM in 10 minutes

B. One set max wall balls.  Cannot pause anywhere

C.
For time:
2K Row

Friday December 19th, 2014

Fitness:

A1. Shoulder Press; 4-6 reps x 3 sets; rest 1 minute
A2. Supinated Pull-ups; 4-6 reps x 3 sets; rest 1 minute.  Have someone help push your feet up to make the pull-ups. 

B1. Bench Press; 5, 5, 5, 3, 3; rest 1 minute
B2. Bent-Over Barbell Rows; 4-6 reps x 5 sets; rest 1 minute

C. 

AMRAP in 7 minutes:

3 Clean and Jerks - moderate

3 weighted sit-ups

6 Clean and Jerks - moderate

6 weighted sit-ups

9 Clean and Jerks - moderate

9 sit-ups

etc...

Performance: 

A1. Shoulder Press; 3 reps x 3 sets; rest 1 minute
A2. Weighted Supinated Pull-ups; 2 reps x 3 sets; rest 1 minute

B1. Bench Press; 3, 3, 3, 2, 2, 2; rest 1 minute
B2. Bent-Over Barbell Rows; 2-3 reps x 6 sets; rest 1 minute

C.
“Open WOD 13.4″
AMRAP in 7 minutes:
3 Clean & Jerks @ 135#/95#
3 Toes-to-Bar
6 Clean & Jerks @ 135#/95#
6 Toes-to-Bar
9 Clean & Jerks @ 135#/95#
9 Toes-to-Bar
etc…

Thursday December 18th, 2014

8 sets @80%:
AD 15 cals
3 strict TTB
Row 10 cals
3 strict pull ups
3 box jumps- step down
3 strict HSPU
rest walk 90 sec
– SAME times per set, moderate effort, good breathing

Wednesday December 17th, 2014

Fitness and Performance: 

A. Deadlift – Build to a tough single  ----does not have to be a 1RM.  Just get to a tough single then move on to warming up to breathe hard in B.

B.
AMRAP in 6 minutes:
12 Deadlifts @ 165# / 115#  ---scale a relatively moderate weight
12 Box Jumps

C. Airdyne or Row cool down  10-15 mins + stretch and mobility. 

Tuesday December 16th, 2014

Fitness

A. Bench Press – Build to a 5RM

3 sets:

B1. DB Row 8-12 reps / arm.  Rest 1 minute

B2.  Push-ups 8-12 perfect. break if you need to.  Rest 1 minute. 

C. For time

30 Ring Rows.  make them perfect

30 Shoulder to Overhead

30 sit-ups

30 burpees

Performance:

A. Bench Press – Build to a 5RM
B. AMRAP Muscle-ups in 8 minutes --sub muscle up tech work  or max reps of strict pull-ups and ring dips - equal amount of both.

C.
For time:
50 CTB Pull-ups
50 Shoulder-to-Overhead @ 135#/85#
50 Toes-to-Bar
50 Burpees

*20 min time cap. Scale the reps to something appropriate so that you can get through all 4 movements or very close.  So maybe 40's or 30's would be better. 

Monday December 15th, 2014

Fitness:

A. Overhead Squat- build to a moderate triple

B.  Back Squats; 3 reps x 5 sets; rest 2 minutes   --go as heavy as good form allows.

C1. 8-12 ring rows.  Rest 1 minute

C2. 6-10 push-ups. Rest 1 minute

D. 

"Karen"

150 wall balls for time   *scale this if you haven't been training legs much. *

Performance:

A. Overhead Squat – Build to a 1RM
B. Back Squats; 3 reps x 5 sets; rest 2 minutes

C.

“Open 13.3″
AMRAP in 12 minutes:
150 Wall Balls
90 Double Unders
30 Muscle-ups

Saturday December 13th, 2014

Fitness:

A. TnG Squat Clean – Build to a 5RM
B. Snatch-Grip Deadlift; 3 reps x 3 sets; rest 3 minutes

C.
AMRAP in 15 minutes:
15 Kettlebell Swings - moderate
15 Burpees

Performance:

A. TnG Squat Clean – Build to a 5RM
B. Snatch-Grip Deadlift; 3 reps x 3 sets; rest 3 minutes


Part II
AMRAP in 15 minutes:
15 Kettlebell Swings @70/55
15 Burpees

Friday December 12th, 2014

Fitness:

A1. Push-ups 3-5 perfect reps x 5 sets; rest 1 minute
A2. Pull-up Negatives 3-5 reps x 5 sets; rest 1 minute
B1. Bench Press; 6-8 reps x 5 sets; rest 1 minute
B2. Bent-Over Barbell Rows; 6-8 reps x 5 sets; rest 1 minute

C. same as below but with

12 Double KB front rack squats

12 GHD sit-ups or regular sit-ups

Performance: 

A1. Weighted Dips; 1-2 reps x 5 sets; rest 1 minute
A2. Weighted Pull-ups; 1-2 reps x 5 sets; rest 2 minutes
B1. Bench Press; 3 reps x 5 sets; rest 1 minute
B2. Bent-Over Barbell Rows; 2-3 reps x 5 sets; rest 1 minute

C.
“Toes-to-Bar 14.2 Variation”
Every 3 minutes complete
2 rounds of:
10 Overhead Squats @ 95#/65#
10 Toes-to-Bar
(*add 2 reps to each movement every 3 minutes)
(**go until unable to get both rounds with the 3 minute time frame)

Thursday December 11th, 2014

Make up Wednesday workout or additional leg work, this is also a great day to work skills while not under fatigue.


All done at 80%.  Same splits per round.

12 minute AMRAP @ controlled pace
Airdyne 15/10
5 burpees
25m walking lunge

rest 6 mins

12 minute AMRAP
Row 200150m
5 box jump
30 sec FLR

rest 6 minutes
12 min AMRAP
30 DU's
5 GHD sit-ups
5 ring dips

Wednesday December 10th, 2014

Fitness and Performance:

A. Power Clean from High Hang – 5 tough singles; rest 2 minutes

B.

AMRAP in 9 minutes:
2 Power Cleans @ 135#/95#
2 Bar-Facing Burpees
4 Power Cleans @ 135#/95#
4 Bar-Facing Burpees
6 Power Cleans @ 135#/95#
6 Bar-Facing Burpees
8 Power Cleans @ 135#/95#
8 Bar-Facing Burpees
etc..

Tuesday December 9th, 2014

Fitness:

A. Split Jerk - Build to a moderate single. 

B. AMRAP Push-ups in 6 minutes.   ---Choose a difficulty and depth that will allow for ~30 reps. DO NOT do reps from your knees. I would rather see less ROM. 

C.

For time AND Quality, 21-15-9

Ring Rows --should have to break multiple times. 

Shoulder to Overhead- moderate.    Should have to break multiple times. 

Performance:

A. Split Jerk – Build to a 1RM
B. AMRAP Muscle-ups in 6 minutes

C.
For time, 21-15-9:
CTB Pull-ups
Shoulder-to-Overhead @ 135#/85#


"Sweat Sesh"

90 sec. on the AD @ 70% effort
30 sec. on the AD @50% effort
x10 sets
+
60 sec. on the AD @ 80% effort
30 sec. on the AD @ 50% effort
x8
+
30 sec. on the AD @ 90% effort
30 sec. on the aD @ 50% effort
x6

Monday December 8th, 2014

Fitness:

A. Hang Power Snatch - Build to a moderate 3 reps. 

B. Back Squats; 5 reps x 5 sets; rest 2 minutes

C. AMRAP in 7 minutes

3 KBS - heavy

3 Goblet Squats

6 Box Jumps

Performance:

A. Hang Squat Snatch – Build to a 3RM.  Really focus on your form as you build.
B. Back Squats; 5 reps x 5 sets; rest 2 minutes

C.
AMRAP in 7 minutes:
3 Squat Cleans @ 175#/ 105#.    
6 Box Jumps

Saturday December 6th, 2014

Fitness:

A. Hang Squat Clean Technique- 10 min

B. Front Squat 5,5,5;

C. for time (15 minute time cap)

10 Hang Power Snatches- moderate

 20 Wall Balls

10 Power Cleans - moderate

40 Wall Balls

10 Deadlifts - ~60% 1RM

Performance:

A. Squat Clean – Build to a 1RM for the day.  If you miss a weight twice move on.  You don't have to miss at all.
B. 1 1/4 Front Squat; 5, 5, 5; rest 3 minutes

C.
For time: ( 15 minute time cap)
15 Power Snatches @ 135# / 75#
30 Wall Balls
15 Power Cleans @ 185# / #105
60 Wall Balls
15 Deadlifts @ 255# / 165#

Friday December 5th, 2014

Fitness:

A1. Push-ups 3-5 perfect reps x 5 sets; rest 1 minute

A2. Pull-up Negatives 3-5 reps x 5 sets; rest 1 minute

B1. Bench Press; 8-10 reps x 5 sets; rest 1 minute
B2. Bent-Over Barbell Rows; 8-10 reps x 5 sets; rest 1 minute

C. 

AMRAP in 7 minutes

2 Ring Rows

4 push-ups

6 sit-ups

8 burpees

Performance: 

A1. Weighted Dips; 2-3 reps x 5 sets; rest 1 minute
A2. Weighted Pull-ups; 2-3 reps x 5 sets; rest 2 minutes
B1. Bench Press; 5 reps x 5 sets; rest 1 minute
B2. Strict Bent-Over Barbell Rows; 4-5 reps x 5 sets; rest 1 minute

http://www.catalystathletics.com/exercises/exercise.php?exerciseID=171

C.
AMRAP in 7 minutes:
1 Muscle-up
2 Handstand Push-ups
4 CTB Pull-ups
8 Hand Release Burpees

Notes:

Build per set if you hit the upper end of rep scheme. 

Think quality of movement for all these, especially the bent over barbell rows.  Shoulder blades back and down. 

Thursday December 4th, 2014

Fitness and Performance

10 min amrap @80%:
Row 200m / Row 150m
4 strict TTB or 4 GHD sit-ups or 4 sit-ups
5 push ups
– SAME times per round

rest 5 min
10 min amrap @80%:
Waiter's walk 25m Left hand

Waiter's walk 25m Right hand
5 burpees to 6″overhead
25m walking lunge   --up and back in the gym
– SAME times per round

rest 5 min
10 min amrap @80%:
AD 15 / 10 cals
5 box jump step down
30 sec FLR

Wednesday December 3rd, 2014

Fitness:

A. Build to a moderate double in hang power clean.   Wait to bend those arms!

B. for time

8-7-6-5-4-3-2-1

Deadlift - moderate.   use approx 70% of 1RM

Box jump- step down. 

Performance: 

A.
Build to a 1RM of the Complex:
Power Clean x 1/Hang Power Clean x 1

B.
For time, 8-7-6-5-4-3-2-1:
Deadlifts @ 275#/ 165#
Box Jump - step down

Tuesday December 2nd, 2014

Fitness:

A1. Split Jerk - 10 moderate singles

A2. 3-7 push-ups.  Keep the standard high

B. AMRAP in 15 minutes

60 Push Press - moderate

50 Hanging Leg Raises

40 Hand release push-ups

20 Ring Rows

Performance:

A1. Split Jerk – 10 Tough Singles*; rest 1 minute.   Make all these.
A2. 3 Muscle-ups x 10 sets; rest 1 minute -----sub muscle up tech work with a couple ring dips per set.

B.
AMRAP in 15 minutes:
100 Push Press @ 115#/ 65#
75 Toes-to-Bar
50 Hand-Release Push-ups
25 CTB Pull-ups

I realize most won't make it through this. That's ok.  Its an Open style workout meant to see you grind through. 

Monday December 1st, 2014

Fitness:

A. Snatch technique.  build to a moderate double. 

B1. Front Squats 5 reps x 5 sets; rest 1minute

B2. Broad Jump Cluster 1.1.1 x 5 sets; rest 3 minutes

C. 

AMRAP in 10 minutes

10 Thrusters - moderate

10 Bar-Facing Burpees

40 single unders or 40 count mountain climber

Performance: 

A. 1RM Squat Snatch Gauntlet – start at 115#/65# and add 10# every minute until failure
B1. Front Squats; 5 reps x 5 sets; rest 1 minute
B2. Box Jump Clusters*; 1.1.1.1.1 x 5 sets; rest 3 minutes

C.
AMRAP in 10 minutes:
10 Thrusters @ 105#/ 75#
10 Bar-Facing Burpees
40 Double Unders

notes: 

box jumps should be high but doable. Step down and rest 10s between reps. 

this weeks training
Tues- SPlit Jerk work + UB volume Open style WOD
Weds- Clean work + DL/BJ open style WOD
thurs- rest or aerobic work
Fri - UB push/pull  + UB conditioning
Sat- Squat and clean work + pulls from floor and squat conditioner

Saturday November 29th, 2014

Fitness:

A. Push Press - Build to a 5RM

B. AMRAP in 20 mins

20 push press - moderate.  May use DBs. 

20 sit-ups.     may scale up to GHD or Knee to Elbows

20 burpees. 

Performance: 

A. Push Press – Build to a 5RM

B.
AMRAP in 20 minutes:
20 Push Press @ 115#/ 75#
20 Toes-to-Bar
20 Bar-Facing Burpees

Friday November 28th, 2014

Fitness:

A. Power Clean technique.  Build to a moderate triple with good form.  Reset between each rep. 

B. 10-15 KBS per minute for 8 minutes.  

C. 

3 minute – Airdyne for Max Calories

Performance:

A. Power Clean – Build to a 1RM
B. AMRAP in 8 minutes – Power Cleans @ 90% today’s 1RM

C.
3 minute – Airdyne for Max Calories

Thursday November 27th, 2014

Make up Wednesday workout or complete the following aerobic work:

at sustainable pace
1 min AD
1 min row
1 min jump rope
1 min Front Leaning Rest
1 min mountain climber
x 6 sets

Wednesday November 26th, 2014

Fitness:

A. complete 70 ring rows.  NOT for time, for quality.  Have a coach check form. 

B. DB Bench Press 10-12 reps x 5 sets; rest 90 seconds  if you hit the upper end of rep range use a heavier set of DB on next set. 

C. 8 rounds for time

6 sit-ups

9 burpees

Airdyne 12/10 calories.  

A.
For time:
75 CTB pull-ups.
*If you have more than 20 unbroken CTB, complete in sets of 5 unbroken only.
12 min time cap

scale to
40 CTB
40 pull-ups
if you have between 8-20 unbroken

scale to
50 CTB if you have less than 5 unbroken


B. Bench Press; 10-12 reps x 5 sets; rest 90 seconds

C.
8 rounds for time:
6 Toes to bar or GHD sit-ups.    Stagger start and use GHD if possible,
12 Burpees
48 Double Unders

Tuesday November 25th, 2014

Fitness and Performance:

Partner 10k row. Alternate every 500m. goal is to keep same pace per set or INCREASE slightly.

Monday November 24th, 2014

Fitness:

A. Thruster - Build to a 3RM ---may take from a squat rack

B.  Rear-Foot Elevated Split Squat @ 30X1 Tempo – Build to a 8RM per leg.  MUST MAINTAIN TEMPO

C. for time

75 wall balls

15 rings rows

15 push-ups

15 ring rows

15 push-ups

D. Double under practice for 10 mins. 

Performance:

A. Thruster – Build to a 1RM ---may take from a rack if you'd like
B. Rear-Foot Elevated Split Squat @ 30X1 Tempo – Build to a 8RM per leg.  MUST MAINTAIN TEMPO

C.
“Open 13.3″
AMRAP in 12 minutes:
150 Wall Balls
90 Double Unders
30 Muscle-ups


Training for the rest of the week:
Tuesday- row repeats
Wednesday - Upper body volume + burpee/DU conditioning.
Thursday- aerobic work- around the world style
Friday - power clean work plus a short cyclical tester.
Saturday --Push Press work plus a 20 min UB emphasis Open style workout.

Saturday November 22nd, 2014

Fitness:
5 sets:

A1. Negative pull-ups   6 sets of 5.  Rest 1 minute
A2. GH Raises x 8 reps.  Rest 1 minute

B. 4 Front Squats on the minute for 10 minutes.  Moderate.  May use goblet squat or double KB front squat. 

C. AMRAP in 10 minutes:

15 Box Jump- step down

10 KBS - moderate.  

Performance:
A. Deadlift – Build to a 1RM
B. Squat Clean @ 65% 1RM: 3 reps on the minute for 10 minutes

C.
“Open WOD 14.1″
AMRAP in 10 minutes:
30 Double Unders
15 Power Snatches @ 75#/55#

Friday November 21st, 2014

Fitness:

A. Shoulder Press  5,5,3,3.  REst 2 minutes between.

B. Split Jerk- technique work.  Build to a moderate double. 

C. 

For time, 21-15-9

Push Press- moderate or with DB.  Should not be able to do set of 21 or 15 unbroken.

Ring Rows.  

D. not for time

30 push-up

30 GHD sit-ups

Performance:

A. Shoulder Press – Build to a 1RM
B. Split Jerk – Build to a 1RM

C.
For time, 21-15-9:
Push Press @ 135#/85
CTB Pull-ups

Thursday November 20th, 2014

10 min amrap @80%:
Row 250m
5 strict HSPU or 5 ring dips or 5 perfect push-ups
35 DU or 25s jump rope

– SAME times per round

rest 5 min

10 min amrap @80%:
Airdyne 15/10 cals
5 burpees
12m walking lunge  (length of gym)

– SAME times per round




more testing coming on Friday and Saturday.  Lots of PR's guaranteed!
Testing on Friday will include Press and Split Jerk
Testing on Saturday will include Deadlift 1RM and an Open workout. 

Wednesday November 19th. 2014

Fitness:

A. same

B. For time

21-15-9

Thursters- moderate

Barbell-Facing Burpees

Performance:

A. Power Clean Clusters; 1.1.1.1.1 x 5 sets; rest 2 minutes

B.
“Open WOD 14.5"
For time, 21-18-15-12-9-6-3:
Thrusters @ 95#/65#
Barbell-Facing Burpees

30 minute time cap. Compare to open workout 14.5 from March 2014.

Tuesday November 18th, 2014

make up yesterday if you are not coming tomorrow. 

30 sets:
30 second – Airdyne @ 90%
30 second – Airdyne @ 50%

tomorrow will be hard.  resist the urge to do extra if you will train tomorrow.


hint for tomorrow's workout.  We did this in March 2014. 

Monday November 17th, 2014

Sunday's class will be at 3:00pm with a party at Jen V's to follow!

Fitness:

A. for time

5k Row

B. complete (not for time)

     50 push -ups

     30 ring rows 

Performance:

may be done in any order to help get everyone through the 5k row.

A. Squat Clean – Build to a 1RM

B. Muscle-up Technique Work

*If recovered from Saturday do 6 on the minute until failure. 8 minute cap.
*If not proficient choose less per minute to do and cap at 8 mins.

C.
For time:
5K Row

some more testing this week, if you have been training consistently you will PR. 

Saturday November 15th, 2014

Fitness:

A. Waiter's walks  25m per arm.  Rest 30s.   x 16 sets.  8/arm.

B. 50 push-ups to 3" depth.   Touch chest to object 3" off ground. Accumulate this in as few sets as possible. Rest as needed between sets. 

C. 40-60 ring rows.  Accumulate 10 more reps than last week.

D. 15 minute- Row @easy pace. Work on your form and mechanics here. 

Performance:

A. Freestanding Handstand Hold – Technique Work for 10 minutes
B. Strict Handstand Push-ups: 50 reps for time.   Cap at 15 mins.  Compare to October 21,2014.

C. Muscle-ups – 30 Reps for time.   Cap at 10 minutes.  Sub tech work

D.
15 minute – Airdyne @ Easy Pace


Notes:
– Rest as needed between B and C to ensure some recovery

Friday November 14th, 2014

Fitness:

A. OHS 3,3,2,2,2.   Build this to a tough 2. 

B. Front Squat.  Build to a 1RM with good form. 

C.

 8 sets*:

20 second – Thrusters --moderate.
10 second – Rest

Performance:

A. Squat Snatch – Build to a tough single.

B. Front Squat – Build to a 1RM

C.
8 sets*:
20 second – Thrusters @ 95#/65#
10 second – Rest


Notes:
C: go for max reps each set. DON’T “pace” it for sustainability. 

Thursday November 13th, 2014

make up workout from Wednesday or



8 sets @consistent effort:
Row 250m
2 TGU per arm.  1/arm.  moderate weight
35 DU
15 sec top of ring dip hold.    Scale to bar dip or 15s plank.

rest walk 1 min



.

Wednesday November 12th, 2014

Fitness:

A. Snatch Grip Deadlift 5,4,3,2,1.  Build per set. 

B. Hanging leg raises --accumulate 30 reps.  Keep them strict! We are trying to work towards an L-hold. This will take time, but if you are disciplined and work it frequently, you will be able to do it!

C. For time:

30 hang power snatches- moderate

750m/600m row

Performance:

A. Clean Pulls; 2, 2, 2, 1, 1, 1 rest 2 minutes  May get this up to ~110% of 1RM.

B. Inverted Bar Hangs; accumulate 1 more minute than last week.  Goal is 3 minutes total.

C.
For time:
30 Hang Power Snatches @ 95#
750m/600m Row

Tuesday November 11th, 2014

Fitness:

A1. DB Press  10,10,10. Rest 1 minute.

A2. GHD sit-ups 10,10,10.  Rest 1 minute

B. 30 push-ups.  not for time.  For quality. 

C. 30 ring rows. not for time. for quality.

D. AMRAP in 3 minutes burpees.  Compare to November 26th, 2013.  

*if you missed yesterday, do the back squat work in place in A1 and A2.

Performance:
A. Sotts Press – Technique Work; sets of 3-5 reps focusing on perfect positioning (not load)

B. Strict Handstand Push-ups: accumulate 60 perfect reps (not for time)

C.
AMRAP in 4 minutes:
4 Push Press @ 155#
4 Muscle-ups

Monday November 10th, 2014

Fitness:

A. OHS.  Build to a tough 3 reps.  More weight than last week!

B. Back Squat - build to a 5RM

C. accumulate 90s of l-sit from bar. Do your best to hold it.

D. EMOM for 16 mins

Odd- 4-5 TnG Deadlifts @ moderate weight

Even- 6-10 sit-ups

Performance

A. Squat Snatch – 1,1,1,1,1,1,1 hit between 80-90% of your 1RM for 5-7singles. May build and go a bit higher if everything is clicking and feeling good. We are really looking to nail some perfect reps today, so today should be about MAKING reps.

B. Back Squat – Build to a 5RM

C. Seated “L”-Rope Climbs: accumulate 10  reps --not for time.

sub is 30 total L-pull-ups.

D.
EMOTM for 16 minutes:
Odd Minutes: 5 TnG Deadlifts @ 315#.    use 70% of 1RM
Even Minutes: 10 Sit-ups

“Sweat Sesh”
30 sec. AD @ 90%
30 sec. AD @ 50%
x30 minutes

Saturday November 8th, 2014

Fitness:
A. wall climbs 3 reps every 2 mins for 16 mins
B. Overhead DB tricep extension x 12 reps x 3 sets. Same weight or more than last week.
C.Ring Rows- accumulate 30-50 perfect reps. Do 10 more reps than last Saturday. Perfect form

D.
AMRAP in 17 minutes:
17 Power Cleans - use light weight and be mindful or form.
17 Bar-Facing Burpees
17 Box Jumps

Performance:
A. Freestanding Handstand Hold – Technique Work for 10-12 minutes
B. Paralette or Deficit Handstand Pushups – 39 perfect reps in sets of 3 unbroken*
C. Muscle-up tech work 10 mins

D.
AMRAP in 17 minutes:
17 Power Cleans @ 135#/ 85
17 Bar-Facing Burpees
17 Box Jumps @ 24″/18"

Friday November 7th, 2014

Fitness:

A. OHS  4,4,3,3,3

B, Front-Rack Rear-Foot-Elevated Split Squats (AKA Bulgarian SS) ; 8-10 reps x 4 sets/leg; rest 1 minute between side

C. 60 Thrusters - moderate
    40 front squats - little tougher
    20 deadlifts  -- tougher

Performance:

A. TnG Squat Snatch; 4 reps x 4 sets; rest 2 minutes

B. Front-Rack Rear-Foot-Elevated Split Squats; 8-10 reps x 5 sets/leg; rest 1 minute between sides

C.
For time:
60 Thrusters @ 95#/65
40 Overhead Squats @ 135#/85.    Use ~70% of 1RM
20 Squat Cleans @ 205#/ 115        Use ~ 70% of 1RM

30 min time cap


Notes:
– TnG Squat Snatch: try not to rest the bar at any point other than overhead
– Part C: use one bar, change your own weights. No Racks.

Thursday November 6th, 2014

Make up Wednesday's workout or: 

10 minute row warm up
+
2 minutes on the AD @ 80% effort
1 minute on the rower @ 50% effort
x10 rounds

Wednesday November 5th, 2014

Fitness

A. Deadlift 2,1,1,1.  Keep good form! Record your PR!

B. Hanging leg raises x 5 reps, then hang for 30-45s

C. DB Side Bends; 12-15 reps x 5 sets/side; rest 1 minute between sides

D. 75 DB snatches for time.  Choose a light DB. 

Performance:

A. Clean Pulls; 2, 2, 2, 2, 2, 2 rest 2 minutes
B. Inverted Single Bar Hangs; accumulate 45 seconds x 5 sets; rest 2 minutes.  Try to use a bar this week.
C. DB Side Bends; 12-15 reps x 5 sets/side; rest 1 minute between sides

D.
“Randy”
For time:
75 Power Snatches @ 75#/55#

Tuesday November 4th, 2014

*Must have 5 consecutive strict pull-ups and have been training 4x per week for last couple months to do part C in Performance.  Instead, please complete C and D from the Fitness group. *

Fitness:
A. 60 secs in bottom of squat. Rest 1 minute x 6.
B. TGU x 30. Not for time, steady pace, alternate arms every rep.
C. Accumulate perfect 60 ring rows.

D. for time
75 burpee box jumps

Performance:

A. Sotts Press – Technique Work; sets of 3-5 reps focusing on perfect positioning (not load)
B. Wall-Facing Handstand Hold; accumulate 90 seconds x 5 sets; rest 2 minutes

C.
For time:
100 Burpee CTB Pull-ups


Notes:
– Handstand Holds: ensure perfect shoulder mechanics, and only allow toes to be in contact with the wall
– Part II: bar should be ~6 inches above max reach

- only use CTB pull-ups if your max set of CTB is more than 15 consecutive. Otherwise 100 burpee pull-ups for time

Monday November 3rd, 2014

Fitness:

A. OHS, build to a tough 3 reps . 

B. Back Squat, 10 reps x 5 sets. 

C. Chin-up negatives x 5 reps for max time x 4 sets. Rest 1-2 mins.

D. “Tabata” Sit-ups (for max reps each set)

E. 

AMRAP in 4 minutes

15 KBS

10 Calories on the Airdyne 

Performance:

A. Squat Snatch – Build to a 1RM for the day
B. Back Squat Clusters*; 5.3.1 x 5 sets; rest 3 minutes between sets
C. Wide-Grip Isometric Chin-Above-Bar Holds: accumulate 4-5 minutes
D. “Tabata” Sit-ups (for max reps each set)

E.
AMRAP in 4minutes:
10 Hang Power Cleans @ 185#/105#
10 Calorie Airdyne

Notes:

A. once you miss a weight twice stop. May stop before that. 

B. if you hit all reps last week try to use same loads or a small amount more. If you did not do this workout last week only do 4 sets. 

C. accumulate 1 more minute than last week.  May superset with B. 

D. all out each set from the start. no "gaming"

E. weight should be heavy, ~70% of 1RM clean


“Sweat Sesh”
30 minutes on the AD or Rower
30 sec. @ 80%
30 sec. @ 50%

Saturday November 1st, 2014

Fitness:

A. wall walk.   3 reps every 2 minutes for 12 minutes. 

B. Overhead DB tricep extension x 10 reps x 3 sets. 

C. Ring Rows- accumulate 30-50 perfect reps.  Do 10 more reps than last Saturday. Perfect form. 

D. 

8 rounds for time

8 deadlifts- moderate to heavy

8 push-ups ----PERFECT FORM. DO NOT RUSH THESE. I am more concerned with quality of movement here than your time. 

2 renegade rows. 

Performance:

A. Freestanding Handstand Hold – Technique Work for 12 minutes
B.  Handstand Pushups w/ deficit – 30 perfect reps in sets of 3 unbroken
C. Bar Muscle-up tech work. ~10 mins – accumulate 20 Slow Controlled Negative Reps

D.
8 rounds for time:
8 Deadlifts @ 275#/ 185
6 Strict Handstand Push-ups --sub ring dips
4 Muscle-ups     ----sub CTB.

25 min time cap.

Friday October 31st, 2014

Fitness:

A. OHS 5,5,4,4. Sets of 4 just a bit more weight. 

B. same.  Scale sets if you have missed recent sessions 

C. 100 wall balls for time. 

Outright beginners should do some wall ball practice. Approx 30-50 reps 

Performance:

A. TnG Squat Snatch; 3 reps x 4 sets; rest 2 minutes
B. Front-Rack Rear-Foot-Elevated Split Squats (AKA Bulgarian SS) ; 8-10 reps x 4 sets/leg; rest 1 minute between sides

C.
For time:
200 Wall Balls*
(*every time you break, row 350m)

Notes:
– TnG Squat Snatch: try not to rest the bar at any point other than overhead
– Part II: post strategy and results to comments.
- yes it will be hard. If the hardest workouts you do are always in competition then we haven't prepared well.
- time cap of 28 mins
-scale to 150 wall balls for time with no row penalty if you don't believe you can do a few sets of 30 minimum to start 

Thursday October 30th, 2014

Make up Wednesday's workout or:

for time:
2K row
2mile AD
1K row
1mile AD
500m row
.5 mile AD

Wednesday October 29th, 2014

Fitness:

A. Clean Grip Deadlift  3,3,3,3,3.  5 tough sets of 3. 

B. Accumulate 5 total minutes hanging from pull-up bar or rings

C.  DB Side Bends; 12-15 reps x 4 sets/side; rest 1 minute between sides

D. 

AMRAP in 15 minutes

15 DB snatches- light

200m run with sandbag or light KB. 

Performance:

A. Clean Pulls; 3, 3, 3, 2, 2, 2 rest 2 minutes

B. Inverted Single Bar Hangs; accumulate 45 seconds x 4 sets; rest 1-2 minutes.   May use pull-up bar or rings.   Pull yourself to "upside down" position. And then hold there.

C. DB Side Bends; 12-15 reps x 4 sets/side; rest 1 minute between sides

D.
AMRAP in 15 minutes:
15 Power Snatches @ 75#
200m Run with Sandbag

Tuesday October 28th, 2014

Fitness:

A. 60 secs in bottom of squat. Rest 1 minute x 5. 

B.  1k row for time

C. Accumulate 50 push-ups and 50 ring rows. 

Performance:

A. Sotts Press – Technique Work; sets of 3-5 reps focusing on perfect positioning (not load)
B. Wall-Facing Handstand Hold; accumulate 90 seconds x 3 sets; rest 2 minutes

C. Grace

30 clean and jerks for time 135/95

D.
Accumulate 50 ring dips and 50 CTB. Not for time.

Monday October 27th, 2014

Fitness

A. OHS - build to a moderate, comfortable 5 reps. 

B. Back Squat x 10 reps x 4 sets. 

C. Chin-up negatives x 5 reps for max time x 4 sets.  Rest 1-2 mins.

D.

3 sets:
30 seconds – AMRAP KB Snatch
30 seconds – AMRAP KB Snatch
1 minute – AMRAP Double Unders
1 minute – AMRAP Calories on Rower
rest 4-6 minutes

Performance

A. Squat Snatch From High Hang – Build to a tough single, quickly.
B. Back Squat Clusters*; 5.3.1 x 4 sets; rest 3 minutes between sets
C. Wide-Grip Isometric Chin-Above-Bar Holds: accumulate 3-4 minutes


D.
3 sets:
30 seconds – AMRAP KB Snatch @ 55/35 (right side)
30 seconds – AMRAP KB Snatch @ 55/35 (left side)
1 minute – AMRAP Double Unders
1 minute – AMRAP Calories on Rower
rest 4-6 minutes


Notes:
- Back Squat Clusters: rest 30 seconds between clusters (rest bar on squat rack during this time)
– Chin-Above-Bar Holds: do not rest chin on bar


"Sweat Sesh"
For total time:
300 cal on AD
rest 3 minutes
150 cal on AD
rest 3 minutes
75 cal on AD

Saturday October 25th, 2014

Fitness:

A. Gymnastic practice 10-12 minutes
B. 50 reps push-up to 2" plate.  Not for time for quality and depth.   Scale as appropriate to achieve 5 good reps when fresh.
C. 30-50 perfect ring rows.  Not for time

12 minutes AMRAP
200m row
15 KBS
30 ft right arm KB overhead walk
30 ft left arm KB overhead walk


Performance:

A. Freestanding Handstand Hold – Technique Work for 10-12 minutes
B. Deficit Strict Handstand Pushups @ 2" – accumulate 30- 40 reps (Not for time).  Scale to an appropriate progression to improve HSPU.
C. Muscle-ups – 20 reps for time.      May use or practice bar muscle-ups if you'd like.

*A,B,C is basically just gymnastic practice time, so use it wisely for some deep practice. Achieve quality reps in whichever you choose.  Good time to keep working muscle-up transitions for those close.

+

AMRAP in 12 minutes:
12 Power Snatches @ 75#/55#.      Please do not dump weights for this. The 10# bumpers will break.
12 CTB Pull-ups
12 Box Jumps @ 24″ (step down)

Friday October 24th, 2014

Fitness:

A. OHS 5,5,5,5.    Try to build just a bit from last week. 

B.  Front-Rack Russian Step-ups @16- 20″; 20 reps x 3- 4 sets; rest 2 minutes.  May hold KB. 

+

for time

run 400m

50 thrusters- moderate

run 400m

Performance:

A. Hang Squat Snatch @ Mid-Shin – 2,2,1,1,1

B. Front-Rack Russian Step-ups @ 16- 20″; 20 reps x 4 sets; rest 2 minutes

+

For time:
400m Run
50 Thrusters @ 95#65#
400m Run

sub row if weather does not cooperate. 6am class please keep large doors shut and exit and enter through side door. 

Thursday October 23rd, 2014

Make up Wednesday's workout or


AD .5 miles @Z1
30 sec FLR
rest walk 1 min
x 8

+

accumulate 7 minutes hanging. 

Wednesday October 22nd, 2014

Fitness:

A. Clean Grip DL. 2.2. x 4 sets rest 10s / rest 2 minutes  --more weight than last week if form is good.
B. seated russian med ball twist 15-20 x 5 sets.  Focus on twisting with core, not swinging arms.
C. side plank on elbow ASMSAP x 5.    keep the standard.

AMRAP in 15 mins

50m farmers walk --heavy

30 second - hollow rock

5 power cleans.    

may sub 5 DL, 5 KBS  for power cleans

Performance: 

A. Clean Pulls; 3, 3, 3, 3, 3; rest 2 minutes
B. Hanging 1/2 Windshield Wipers; 12- 20 reps x 5 sets; rest 90 seconds
C. Side Plank on Hand with Feet Elevated @ 8-12″; As Many Seconds As Possible x 4 sets/arm; rest 60 seconds between arms


D.
AMRAP in 15 minutes:
50m Farmers Walk --heavy
30 second – Hollow Rock
5 Power Cleans 185/125 ---scale to 70% of 1RM PC.


"sweat sesh"
ride the Airdyne for 50 mins
first 10 mins at z1 pace
second 10 mins, on the top of every minute pedal hard for 12s, pedal easy for rest of min.
third 10 mins at z1 pace
fourth 10 mins on the top of every minute pedal hard for 12s, pedal easy for rest of min.
fifth 10 mins at z1 pace.

Tuesday October 21, 2014

Fitness: 

A. DB push press 10-12 reps x 4 sets. Rest 2 mins

B. for time: 50 push-ups to 2" plate. 

+

for time:

30 burpees

700m row/ 500m row

Performance:
A. Behind-the-Neck Snatch-Grip Push Press; 5 reps x 5 sets; rest 2 minutes

B. For time: 50 Strict Handstand Push-ups.      15 minute time cap

+

For time:
40 Burpees
800m/600m  Row

sub 5:15 would be a decent time.

Notes:
A. be conservative and hit ALL the reps. 

B. sub 50 seated DB press at moderate weight if you can't do full range HSPU. 

– Burpees: jump and touch an object 6″ above max reach. Use a ring or pull-up bar.


no sweat sesh for today. 

Monday October 20th, 2014

Fitness:

A. OHS  x 8-10 reps x 3 sets.  Keep it light and controlled

B. Back Squat- build to a tough 3 reps. 

C. accumulate 30 -40 solid negatives pull-ups. 

D. Hanging leg raises x 10 reps x 3 sets.  Rest 1 minute between. 

+

3 mins Max cals on Airdyne

*warm this up good.*

Performance:

A. Squat Snatch – 2,2,1,1,1.

B. Back Squat – Build to a tough 3 reps.
C. Wide-Grip Behind-the-Neck Strict Pull-ups: accumulate 30-40 perfect reps. rest as needed.
D. L-sit in ring or with hands on 45# plates.  Accumulate 3-5 good minutes.

+

300 double unders for time:

Notes:

A. Try for no misses. Hammer home good technique. Treat the final 3 reps as a weightlifting meet, meaning you choose a weight to start at and can not go back down. 

B. max of 3 tough attempts. 

D. keep the standard high.  better to have less time with good standard than more time with shit standard.



"Sweat Sesh"
1K row @ 75%
rest 1/2 of your work time.    i.e, it takes 4 mins to row 1k, rest 2 mins.
x5 rounds

Saturday October 18th, 2014

Fitness:

A. 1 wall climb per minute for 12 mins

B. seated DB Press x 8-10 reps x 4 sets.

C. push-ups - accumulate 30-50 perfect reps.  No reps from knees. 

+

AMRAP in 20 minutes

10 DB snatches from hang  5/arm.  moderate weight.  should not be able to do unbroken after first rd. 

10 Bar-Facing Burpees

10 Russian KBS- heavy!

10 push-ups.  again not from knees. go down to a 45 bumper if need be.  perfect reps!

10 deadlifts ~50% 1RM

10 ring rows

Performance:

A. Freestanding Handstand Hold – Technique Work for 12 minutes
B. Strict Handstand Pushups – accumulate 36 reps in sets of 3; rest as needed
C. Muscle-ups – 30 reps for time in sets of 3 unbroken.   12  minute time cap.


+

AMRAP in 20 minutes:
10 Power Snatches @ 95#/65
10 Bar-Facing Burpees
10 Power Cleans @ 135#/85
10 Handstand Push-ups
10 Deadlifts @ 225#/175
10 Strict Pull-ups

Notes:

A. help each other, hold and balance

B. sub seated DB press 6 x 6.  

C. practice technique for 12 mins if you don't have muscle-ups

Friday October 17th, 2014

There will be open gym today from 330 to 5.  Class will be at 5.

Fitness:

A. OHS   5,5,5,5.   rest as needed

B. Goblet hold lunges x 20 steps x 3 sets. rest 2 minutes

+

for time:

21-15-9

Thrusters @ moderate weight

Kettlebell Swings -mod to heavy weight. 

Performance:

A. Hang Squat Snatch Below Knee – 2,2,1,1,1.  Build quick. rest as needed.

B. Front-Rack Lunges x 20 steps x 3 sets; rest 2 minutes

+

For time:21-15-9:
Thrusters @ 95#/65
Kettlebell Swings @ 70/45


"Sweat sesh"
30 secs on AD, @ near ALL OUT
rest 2:30
x 12

Thursday October 16th, 2014

Make up Wednesday workout or :

“Sweat Sesh”
90 seconds on the clock
row 250m
amrap double unders
rest 60 seconds
x5

+
90 seconds on the clock
AD 20/15 calories
am rap abwheel roll outs
rest 60 seconds
x5

+
90 seconds on the clock
run 200m
am rap hollow hold
rest 60 seconds
x5

Wednesday October 15th, 2014

Fitness:

A. Clean Grip DL. 2.2.2.  x 4 sets  rest 10s / rest 2 minutes

B. seated russian med ball twist  15-20 x 5 sets

C. side plank on elbow  ASMSAP

+

AMRAP in 5 minutes

5 deadlifts - use ~50% of arm

5 box jumps step down. 

Performance

A. Clean Pulls; 5, 5, 3, 3; rest 2 minutes.
B. Hanging Windshield Wipers; 20 reps x 5 sets; rest 90 seconds
C. Side Plank on Hand with Feet Elevated @ 8-12″; As Many Seconds As Possible x 4 sets/arm; rest 90 seconds between arms

+
AMRAP in 5 minutes:
5 Deadlifts @ 225/ 175#
5 Box Jumps (step down)

notes:
A. this is not a spazzy deadlift. Use your clean position and pull with the same mechanics. Reset quickly at bottom. Use hook grip.

B. https://www.youtube.com/watch?v=fJBkAegr-cM
sub seated russian med ball twists.

C. sub side planks on elbow or use less elevation for feet.

AMRAP:
open it up and hang on. Keep rest short. Be smart about DL form. Scale weight down if you can't do 5 unbroken.


+

“Sweat Sesh”
1K row @ 80% effort
rest for 2 minutes off the rower
x5 rounds



Programming template for a bit:

Monday- snatch intense, squat intense, upper body pull  +  conditioning
Tuesday - Press intense, Press volume +   row/burpee conditioning
Wednesday - Pull intense, abs/oblique/bracing, + short intense conditioning
Thursday  rest/ aerobic conditioning.     Make up day or extra mobility.
Friday - Oly work, squat volume.
Saturday - Upper body gymnastics volume, + longer conditioning piece.
Sunday - rest/makeup or get ahead day. 

Tuesday October 14th, 2014

Fitness:

A. DB push press  8-10 reps x 3.  rest 2 minutes

B. Plank or Front leaning rest on rings x 30-50 seconds.  rest 1-2mins

+

for time

50 sit-ups

60 burpees onto a 25# bumper

80/60 calories on rower

time cap is 20 minutes

Performance:

A. Behind-the-Neck Snatch-Grip Push Press; 1 reps x 5 sets; rest 2 minutes

B. Wall-Facing Handstand Holds; 30-50 seconds x 4 sets; rest 2 minutes


+

For time:
50 toes to bar
75 Burpees, jump onto a 45# bumper with full extension.
100/80 Calories Row

time cap is 20 mins. scale the t2b if you think the 20 min cap will come into play.
yes I know you did some burpees and toes to bar yesterday.  It's ok.

“sweat sesh”
45 sec. AD @ 80%
15 sec. @ 40%
30 minutes

Monday October 13th, 2014

Fitness: 

A1 BS; 23x1 x 4 reps x 4 sets, rest 60 seconds.  Be conservative with weight here. Mind the tempo.

A2 Strict pull up variation x amrap x 4 sets, rest 60 seconds

+

25 wall balls,
10 burpees
15 cal AD
rest 2 minutes
x3 rounds for total time

Performance: 

A1 BS; 23x1 @ 70% x 2 reps x 4 sets, rest 60 seconds.   Note the tempo.  Stick to it.

A2 CTB pull ups (butterfly or kipping) x amrap x 4 sets, rest 60 seconds
*it is more important to maintain good form here and do less reps then have a shitty position and do more reps

+

30 wall balls
20 burpees
10 T2B
rest 2 minutes
x3 rounds for total working time



“Sweat Sesh”
1 minute mountain climber
1 minute AD
1 minute row
rest 2 minutes
x7 rounds..
operate @ 70/80/90% per movement

Sunday October 12th, 2014

TONIGHT'S CLASS IS CANCELED.  WE APOLOGIZE FOR ANY INCONVENIENCE.  OUR NORMAL CLASS SCHEDULE WILL RESUME ON MONDAY.


Part A:
Skill and drill, and or strength make up session -

Take 12 minutes and work on a new skill or work on movements that need some more improvement. Keep the volume and intensity low if this is your 5th day this week.  Monday is volume legs again.

then


teams of 2 complete the following:

10 rounds for time - switching every round

5 db burpee squat clean thruster @ 35/25# per hand
5 T2B
15 double unders

Monday session:

Fitness: 

A1 BS; 23x1 x 4 reps x 4 sets, rest 60 seconds.  Be conservative with weight here. Mind the tempo.

A2 Strict pull up variation x amrap x 4 sets, rest 60 seconds

+

25 wall balls,
10 burpees
15 cal AD
rest 2 minutes
x3 rounds for total time

Performance: 

A1 BS; 23x1 @ 70% x 2 reps x 4 sets, rest 60 seconds.   Note the tempo.  Stick to it.

A2 CTB pull ups (butterfly or kipping) x amrap x 4 sets, rest 60 seconds
*it is more important to maintain good form here and do less reps then have a shitty position and do more reps

+

30 wall balls,
20 thrusters, 95/65
10 T2B
rest 2 minutes
x3 rounds for total working time

*thruster weight should be one that you can move @ a good pace. If the 95/65 slows down a bit too much drop to 75/55

Saturday October 11th, 2014

CLASS WILL BE AT 9AM TODAY, NOT 10AM.  Thank you.

Fitness:

A,B, same

+

10 minutes max calories on Airdyne

Performance:

A. Power Clean from ground + above knee (1+1) - EmOM x 6 minutes.. go off feel here.. add weight as you need to

B Strict press x 5 x 3

+

10 minutes max calories on Airdyne.    Make sure you record what bike you used!

silver,white and bronze bikes read the same and are more generous than the black and blue bikes


Hanging challenge scoresheet

https://docs.google.com/spreadsheets/d/1lxs_0A10I8ogZ2QqqQWZHbyofvWI2vUDPxlDyKdj5eY/edit#gid=1408702310

Friday October 10th, 2014

Fitness

A. Snatch grip BN push press + OHS (2+1) x 3 sets.. OHS tempo is 33x1.. build from last week

B1 wall squat x 5.   rest 20s

B2 Strict pull up variation x 7 x 4, rest, 75 seconds

+

10 minute amrap
10 db push press
10 box jumps or step ups
100m run

Finisher:

hollow holds x 40 sec. x 3


Performance: 

A. Snatch grip BN push press + OHS (2+1) x 3 sets.. OHS tempo is 33x1.. build from last week

4 sets:

B1 Wall squats x 5.  rest 20 seconds

B2 Strict pull up x am rap x 4, rest, 90 seconds *if you are unable to get 5 per round, then drop and look to get a total of 7 reps in as many sets as it takes

4mins 90% effort
Row 600m
remainder of time amrap burpees at steady pace

rest 3mins

4mins 90% effort
6 thruster 75/45#
5 T2B
15 DU

rest 3mins

4min 90% effort
6 box jump sd
6 KBS 55/35
6 wall balls 

No sweat sesh today.   If you wish to do a sweat sesh, use yesterdays or just get on the AD or rower and do some Z1 work. 

Thursday October 9th, 2014

Fitness:

A. Behind the neck snatch grip push press x 3 x 3, rest 90 seconds.. hold 3 rd rep for 10 sec. OH

B. Strict Press x 3 reps - building over 5 sets *even just the bar counts here *hold each rep for 2 sec. OH

C. 15 sec. max effort row, rest 1:45 x 5 sets (use AD if you can't go hard on rower)

+

10 minute amrap
1 wall climb
3 Hang power cleans - Light    or 5 KB swings moderate
5 ball slams

Performance:

A. Behind the neck snatch grip push press x 3 x 3, rest 90 seconds.. hold 3 rd rep for 10 sec. OH

B. PJ + SJ (1+1) - building over 5 sets *even just the bar counts here *hold each rep for 2 sec. OH

C. 15 sec. max effort row, rest 1:45 x 5 sets

+

10.8.6.4.2
HSPU
HPC @ 65% of your max PC

(this should be a grinder type workout for most)

*scale for HSPU are wall climbs x 1/5 (5.4.3.2.1)

*sweat sesh*

10 minute warm up
15 sec. row sprint @ max effort
rest 1:45
x5

rest 5 minutes

20 sec. Battle rope or AD max effort

rest 1:40
x5

rest 5 minutes

15 sec. run hard

rest 1:45
x5

Wednesday October 8th, 2014

Fitness:

A. Front Squat @ 23x1 tempo @ 60-65% of BS max  x 3 x 4 sets

B. Pull up variation x 5 x 3 sets

+

10 minute amrap @ 80%
5 ring rows
10 walking lunge steps
25 sec. jump rope

rest 3 minutes

10 minute amrap @ 80%
15 cal on AD
8 kb swings
8 plank walk outs

Performance:

A. Front Squat @ 23x1 tempo @ 60-65% of BS max  x 3 x 4 sets.  Rest 2-3 mins

B. Weighted pull up x 5 reps x 3 sets.  Rest 2- 3 mins

+

10 minute amrap @ 80%
3 Mu or 5 CTB pull ups
10 walking lunge steps
25 double unders

rest 3 minutes

10 minute amrap @ 80%
20 cal on AD
8 Russian kb swings, 70/45
5 box jumps, 24/20" w/step down

No sweat sesh today.  Use yesterday's or tomorrow's sweat sesh if you wish.  Or just skip A spend some extra time on mobility and join in on the 10 min AMRAPs.

tomorrow sweat sesh:

*sweat sesh*

10 minute warm up
15 sec. row sprint @ max effort
rest 1:45
x5

rest 5 minutes

20 sec. Battle rope or AD max effort

rest 1:40
x5

rest 5 minutes

15 sec. run hard

rest 1:45
x5

Tuesday October 7th, 2014

Fitness:

A DL; x 5 reps x 4 sets,  2 minutes

4 sets:

B Tough  push-ups @ 50x1 x 5 x 4, rest 60 seconds.

C. 6 minute EmOM
odd - snatch grip RDL to knee @23x1 tempo x 3 reps

even - support hold on rings or bars x 10-20 sec.

+

3 sets

3 min AMRAP

3 push ups
6 sit-ups
9 kb swings

rest 2 mins

Performance:

A DL; 65% x 5 reps x 4 sets, rest 2 mins

B CG bench press @ 50x1 x 4 x 4, rest 2 mins

C. 6 minute EmOM

odd = snatch grip RDL to knee @ 23x1 tempo x 3 reps
even = Ring Dip @ 55x1 x 3 reps.. add weight if you can.   Look at the tempo!  5s on way down, 5s hold in bottom, explode up, 1s at top. This is a tough tempo.  

+

partner Row workout
18 minutes
partners alternate 3 min sets to completion. most meters win.

during each 3 min rest period, must perform 25 push-ups.  scale up to ring push-ups. 

“Sweat Sesh”
800m run @ 50%
1 minute AD @70%
x6 rounds

Monday October 6th, 2014

Fitness:

3 sets:

A1 BS; x 10 reps x 3 sets.   rest 1 minute
A2 DB bent over row @ 21x2 x 5/side

B. Hang Clean from high hang x 5 x 3 sets - light weight here

+

For time:
50 kb goblet squats
20 burpees
1500m row

Performance:

3 sets:

A1 BS; 65% x 10 reps.    Rest 1 minute
A2 DB bent over row @ 21x2 x 5/side.   rest 2 minutes

B. Hang Clean from pause above knee x 5 x 3 sets - light weight here.. nothing over 70%

+

For time:
50 BS @ 135/95#
35 burpees over the barbell
1500m row

*scale up to 155/105

*sweat sesh
10 minute AD @70%
10 minute run @ 70%
10 minute AD @ 80%
10 minute run @ 60%
10 minute AD @ 90%
10 minute run @ 50%

sub to 8 mins per if time is short.


Monthly challenge:

https://docs.google.com/spreadsheets/d/1lxs_0A10I8ogZ2QqqQWZHbyofvWI2vUDPxlDyKdj5eY/edit#gid=1408702310

Sunday October 5th, 2014

Fitness and Performance:

A.  spend 12-15 minutes working on new skills or looking to improve skill sets.
then

Teams of 2 must complete the following:
16 minutes on the clock
top of every minute the team must complete the following as gauntlet style movement:
1 rope climbs
2 box jump overs
3 kb swings
4 burpees

Top of minute, each partner must complete the entire complex in the minute - however, you cannot move forward until your partner finishes the movement in front of you

Monday

Fitness:

3 sets:

A1 BS; x 10 reps x 3 sets.   rest 1 minute
A2 DB bent over row @ 21x2 x 5/side

B. Hang Clean from high hang x 5 x 3 sets - light weight here

+

For time:
50 kb goblet squats
20 burpees
1500m row

Performance:

3 sets:

A1 BS; 65% x 10 reps.    Rest 1 minute
A2 DB bent over row @ 21x2 x 5/side.   rest 2 minutes

B. Hang Clean from pause above knee x 5 x 3 sets - light weight here.. nothing over 70%

+

For time:
50 BS @ 135/95#
35 burpees over the barbell
1500m row

*scale up to 155/105

*sweat sesh
10 minute AD @70%
10 minute run @ 70%
10 minute AD @ 80%
10 minute run @ 60%
10 minute AD @ 90%
10 minute run @ 50%

sub to 8 mins per if time is short. 

Saturday October 4th, 2014

Fitness + Performance:

A. Hang Power Clean x 5 reps TnG on the minute x 6 minutes

B Snatch Grip RDL (pull to knee) x 5 x 3 sets, rest 2mins

C CG bench press x 10 reps x 3 sets, rest 2 mins

+

"Rhiannon":
10 minute max double unders




subs:
If not comfortable with the movements, may sub the following
A. KBS x 10
B. Glute Ham Raises x 5-8.
C. Push-ups.      Use rings, plates etc., to increase difficulty.


If you do not wish to do double unders

16 minute amrap:
400m run
10 box jump step-down
30m fw- heavy
15 cal row


monthly challenge :
https://docs.google.com/spreadsheets/d/1lxs_0A10I8ogZ2QqqQWZHbyofvWI2vUDPxlDyKdj5eY/edit#gid=1408702310