HAPPY NEW YEAR!
Set process goals (ie. shopping for healthy foods 2x's/wk, exercising 4x's/wk) that will get you to your outcome goals (losing 10 lbs fat) -Craig Ballantyne.
What is your process goal for 2013?
Mine is to spend 10 minutes every day on flexibility and mobility. The outcome goal is lift more weight, and move more efficiently! ---Pat
Level 1:
A. Back squat with chains 5, 5, 5, 5; rest 2 min
B. OHS 3,3,3. rest 2 minutes
+
1 min max reps KB swing - heavy
1 min max reps no push up burpee box jumps 18"
1 min max calories Airdyne
rest 10 min ---during rest perform 10 total PERFECTLY strict push-ups.
x3
Level 2:
A. Back squat 4, 2, 4, 2; rest 2 min
B. Snatch balance; 3,3,3. rest 2 mins - ---use OHS if still struggling with SB.
+
1 min max reps power clean and jerk 115/65 - -----scale to 50-60% of 1RM
1 min max reps no push up burpee box jumps 24"
1 min max calories airdyne
Rest 10 min ------during your rest stay active (once you catch your breath) stretch tight areas, practice a couple HS holds or muscle up progressions etc.,
x3
Monday, December 31, 2012
Sunday, December 30, 2012
Training Monday December 31st, 2012
Level 1:
A. Bench Press @20x1 8,6,4. Rest 2 minutes.
5 sets :
12 minute AMRAP
5 Pull-ups (ring rows)
10 Box jumps
20 DB snatch
Level 2:
A. Bench press @20x1 3, 2, 1; rest 2 min
3 sets :
B1. Push press 6, 6, 6; rest 10 seconds
B2. Push jerk 9, 9, 9; rest 10 seconds
B3. DB Press x 12 ; rest 4 min
+
12 min amrap:
5 CTB chin ups
25 double unders
10 CTB chin ups
50 double unders
15 CTB chin ups
75 double unders
20 CTB chin ups
100 double unders
...etc
(increase CTB by 5 per round, double unders are CTBx5)
A. Bench Press @20x1 8,6,4. Rest 2 minutes.
5 sets :
12 minute AMRAP
5 Pull-ups (ring rows)
10 Box jumps
20 DB snatch
Level 2:
A. Bench press @20x1 3, 2, 1; rest 2 min
3 sets :
B1. Push press 6, 6, 6; rest 10 seconds
B2. Push jerk 9, 9, 9; rest 10 seconds
B3. DB Press x 12 ; rest 4 min
+
12 min amrap:
5 CTB chin ups
25 double unders
10 CTB chin ups
50 double unders
15 CTB chin ups
75 double unders
20 CTB chin ups
100 double unders
...etc
(increase CTB by 5 per round, double unders are CTBx5)
Friday, December 28, 2012
Training December 29th, 2012
Team Workout
Teams of 2
10 rounds for time:
10 thrusters 115#/ 75#
10 pull-ups
350m row
alternate movements with partner. For example partner 1 does 10 thrusters, partner 2, 10 pull-ups, partner 1, 350m row etc.,
*if done as an individual complete 5 rounds for time with mandatory 2 minutes rest between rounds. That means go hard during the work *
Teams of 2
10 rounds for time:
10 thrusters 115#/ 75#
10 pull-ups
350m row
alternate movements with partner. For example partner 1 does 10 thrusters, partner 2, 10 pull-ups, partner 1, 350m row etc.,
*if done as an individual complete 5 rounds for time with mandatory 2 minutes rest between rounds. That means go hard during the work *
Thursday, December 27, 2012
Training December 28th, 2012
Level 1:
A. Deadlift 3,3,3. Rest 2 minutes
B. Front Squat 2 reps x 10 set. 45s between sets. Start @ 60% 1RM
+
5 rounds for time
5 hang power snatch (or 10 KBS)
10 sit-ups
Level 2:
A. Power clean 3, 3 ,2, 2,1, 1; rest 2 min
B. Squat clean from mid- thigh 2 reps x10 sets; rest 45 seconds - start at 50% of 1RM add per set if lift is made clean.
+
5 rounds for time:
5 power snatch @80% 1rm
10 GHD sit ups
A. Deadlift 3,3,3. Rest 2 minutes
B. Front Squat 2 reps x 10 set. 45s between sets. Start @ 60% 1RM
+
5 rounds for time
5 hang power snatch (or 10 KBS)
10 sit-ups
Level 2:
A. Power clean 3, 3 ,2, 2,1, 1; rest 2 min
B. Squat clean from mid- thigh 2 reps x10 sets; rest 45 seconds - start at 50% of 1RM add per set if lift is made clean.
+
5 rounds for time:
5 power snatch @80% 1rm
10 GHD sit ups
Wednesday, December 26, 2012
Training December 27th, 2012
Level 1
practice double unders during warm-up
A. Push-ups to best depth. 10,10,10,10. Rest 90s.
B. DB Push Press. 8-12 continuous reps. x3. rest 2 minutes.
3 rounds for time:
Row 250m
15 kbs
25 lateral barbell hops
Level 2: Our level 2 work is coming from OPT blog
A. Squat snatch; 2 reps x10 sets @50-70% 1rm; rest 45 seconds bw sets
- let high speed and perfect mechanics dictate load
B. muscle -up practice for 10 minutes. If not ready for muscle up practice. 4 CTB chins and 4 ring dips on the minute for 10 minutes.
+
10 min AMRAP:
3 deadlift 275#/185# - scale to 60% of 1RM
5 box jumps 36"/30"
10 toes to bar
practice double unders during warm-up
A. Push-ups to best depth. 10,10,10,10. Rest 90s.
B. DB Push Press. 8-12 continuous reps. x3. rest 2 minutes.
3 rounds for time:
Row 250m
15 kbs
25 lateral barbell hops
Level 2: Our level 2 work is coming from OPT blog
A. Squat snatch; 2 reps x10 sets @50-70% 1rm; rest 45 seconds bw sets
- let high speed and perfect mechanics dictate load
B. muscle -up practice for 10 minutes. If not ready for muscle up practice. 4 CTB chins and 4 ring dips on the minute for 10 minutes.
+
10 min AMRAP:
3 deadlift 275#/185# - scale to 60% of 1RM
5 box jumps 36"/30"
10 toes to bar
Tuesday, December 25, 2012
Training December 26th, 2012
Tonight's class is canceled due to the winter storm. See you tomorrow!
Level 1:
practice double unders during warm-up
A. Push-ups to best depth. 10,10,10,10. Rest 90s.
B. DB Push Press. 8-12 continuous reps. x3. rest 2 minutes.
3 rounds for time:
Row 250m
15 kbs
25 lateral barbell hops
Level 2:
A. Weighted dip 8, 8, 6, 6; rest 90 seconds
B. Push jerk 2-3 tough reps x5; rest 2 mins
+
3 rounds for time:
Row 350m
15 kbs 55#/35#
45 double unders
For those still not able to attend:
AMRAP in 20 minutes
5 burpees
15 sit-ups
20 squats
Level 1:
practice double unders during warm-up
A. Push-ups to best depth. 10,10,10,10. Rest 90s.
B. DB Push Press. 8-12 continuous reps. x3. rest 2 minutes.
3 rounds for time:
Row 250m
15 kbs
25 lateral barbell hops
Level 2:
A. Weighted dip 8, 8, 6, 6; rest 90 seconds
B. Push jerk 2-3 tough reps x5; rest 2 mins
+
3 rounds for time:
Row 350m
15 kbs 55#/35#
45 double unders
For those still not able to attend:
AMRAP in 20 minutes
5 burpees
15 sit-ups
20 squats
Sunday, December 23, 2012
Home workout December 24th, 2012
Home workout:
5 sets
10s handstand hold against the wall (sub 20s top of push-up position if you don't have HS hold)
rest 10s
20s AMRAP quick steps on bottom stair. (one foot on, one foot off, keep switching as fast you can for 20s)
rest 20s x 5
+
side bridges 3 minutes accumulated per side. no rest between sides.
other option is a 30 min run @50% effort.
Rest on Tuesday then back at it Wednesday night.
5 sets
10s handstand hold against the wall (sub 20s top of push-up position if you don't have HS hold)
rest 10s
20s AMRAP quick steps on bottom stair. (one foot on, one foot off, keep switching as fast you can for 20s)
rest 20s x 5
+
side bridges 3 minutes accumulated per side. no rest between sides.
other option is a 30 min run @50% effort.
Rest on Tuesday then back at it Wednesday night.
Saturday, December 22, 2012
Training Sunday December 23rd, 2012
Please take our survey. Your responses can dictate change in our gym!
http://www.surveymonkey.com/s/
If you worked out yesterday DO NOT do this workout, take a rest day, you earned it!
Home workout:
(this workout is meant to be a grinder as the push up reps are high and will lead to muscular failure for most soon so "chip away" but ensure EACH rep is perfect., the idea of the workout is for grunt effort on the lunges.) *taken from OPT Home Gym Body Weight Training Program*
Level 1:
7 rounds for time
10 push-ups
20 forward lunges
Level 2:
7 rounds for time
25 push-ups
30 forward lunges
Post time to comments!
http://www.surveymonkey.com/s/
If you worked out yesterday DO NOT do this workout, take a rest day, you earned it!
Home workout:
(this workout is meant to be a grinder as the push up reps are high and will lead to muscular failure for most soon so "chip away" but ensure EACH rep is perfect., the idea of the workout is for grunt effort on the lunges.) *taken from OPT Home Gym Body Weight Training Program*
Level 1:
7 rounds for time
10 push-ups
20 forward lunges
Level 2:
7 rounds for time
25 push-ups
30 forward lunges
Post time to comments!
Friday, December 21, 2012
Saturday December 22nd, 2012
Level 1:
A1. Barbell Forward Lunge 8-12/ leg. x 3 sets. Rest 1 min between legs.
A2. Ring Rows 8-12 reps. x 3 sets. Rest 2 min
+
10 minute AMRAP
Thrusters 95#/ 65#
(at the top of every minute 5 barbell lateral burpees)
+
5-10 minute air dyne cool down and stretch.
Level 2:
A. Back squat 4, 2, 4, 2; rest 2 min
B. Hang squat snatch; build to a 3 rep max in 3 attempts (each rep must start from below the knee and cannot be dropped from the top until 3 are completed)
+
4 sets of :
2 min AMRAP @95%
7 thrusters 95/65#
7 chin ups
Rest 6 min
Thursday, December 20, 2012
Training December 21st, 2012
CFB Athlete Survey
Hey CFB Members! As we continue to improve your experience with us, can you take a minute to fill out a quick survey? Your feedback is important as we move forward! Looking for more competitions, seminars, or events? Want to see some improvements in your gym? Tell us! It's quick and anonymous!
http://www.surveymonkey.com/s/
Priority is to make up a workout missed from earlier in the week. If coming Saturday do not choose to make up the wall ball workout.
5 Minutes of the following:
Row 250 Meters
10 hang DB Cleans - moderate
Rest 3 minutes
5 Minutes of the following:
15 calories AIrdyne
10 DB Snatch (5/each arm)@ moderate weight(35/25, 30/20, 25/15)
Rest 3 minutes
5 Minutes of the following:
10 push-ups
10 Wall Balls
Rest 3 minutes
5 Minutes of the following:
20 Double Unders
5 Hand Release Push Ups
Rest 3 minutes
5 Minutes of the following:
20 Walking Lunges(10/each side)
10 Sit Ups
5 good mornings
Hey CFB Members! As we continue to improve your experience with us, can you take a minute to fill out a quick survey? Your feedback is important as we move forward! Looking for more competitions, seminars, or events? Want to see some improvements in your gym? Tell us! It's quick and anonymous!
http://www.surveymonkey.com/s/
Priority is to make up a workout missed from earlier in the week. If coming Saturday do not choose to make up the wall ball workout.
5 Minutes of the following:
Row 250 Meters
10 hang DB Cleans - moderate
Rest 3 minutes
5 Minutes of the following:
15 calories AIrdyne
10 DB Snatch (5/each arm)@ moderate weight(35/25, 30/20, 25/15)
Rest 3 minutes
5 Minutes of the following:
10 push-ups
10 Wall Balls
Rest 3 minutes
5 Minutes of the following:
20 Double Unders
5 Hand Release Push Ups
Rest 3 minutes
5 Minutes of the following:
20 Walking Lunges(10/each side)
10 Sit Ups
5 good mornings
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