Tuesday July 1st, 2014

There will be open gym on Tuesday from 6AM to 7:15AM. 

Fitness:

A.
Three sets of:
A1. Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
A2.Difficult Push up x 12-15 reps @ 2011
Rest 60 seconds

3 sets:

B Double-Under Practice x 60 seconds
Rest 60 seconds

C.
Four sets of:
C1. Battle Ropes x 30 seconds
Rest 30 seconds
C2. Mountain Climbers x 30 seconds
Rest 30 seconds
C3. DB Burpees x 30 seconds.  Use light DB.
Rest 30 seconds


Performance

A.

Reminder that Part A is your warm-up that gets you ready for B. 

Gymnastic skill work: Muscle-up progression is my first choice if you do not have muscle-ups .

B.
Every two minutes, for 12 minutes (6 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes

Build over the course of the 8 sets.

C.
One set of:
Strict Overhead Press x 10 reps @ 60-70% of 1-RM. Use the last two weeks to find a good place to try for 10.

D.
Every 12 minutes, for 24 minutes (2 sets) of:
Run 800 Meters
20 burpees
Run 800 Meters

Choose a distance running that will allow you to complete the set in approximately 8-9 minutes. 

Monday June 30th, 2014

There will be open gym on Tuesday from 6AM to 715 AM. 

Fitness: 

A.
4 sets of:
A1. Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
A2. Lateral Lunges x 8-10 reps each leg @ 20X1
Rest 45 seconds
A3. Partnered Leg Tosses x 15-20 reps
Rest 45 seconds

B.
Complete as many reps as possible in 7 minutes of:
3 Thrusters (Dumbbell or Barbell)
3 burpees
6 Thrusters
6 burpees
9 Thrusters
9 burpees
12 Thrusters
12 burpees
15 Thrusters
15 burpees
18 Thrusters
18 burpees

Performance:

A.
Every minute, on the minute, for 7 minutes:
Pause Front Squat x 1 reps @ 24X1

Choose one load for all eight sets. Use a heavy but doable load.

B.
Every two minutes, for 14 minutes (7 sets):
High Hang Snatch + Snatch @ 70-80% of 1-RM Snatch.  Start sets at 50% and build.

Working on perfect mechanics at all phases in the lift.

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ same load used last Monday

D.
For max reps:
2 Minutes of Box Step-Overs with Barbell  (use 33% of 1RM BS)

http://www.muscleandfitness.com/workouts/abs-exercises/videos/lateral-stepover
(box height should be between 16″-20″ for most people – if you’re shorter, go on the low end, if you’re taller, the higher end of the range).   Stack plates, use small boxes, or bench.
4 Minutes of Strict Pull-Ups

Saturday June 28th, 2014

Fitness: 

Complete as many rounds and reps as possible in 14 minutes of:
9 Burpees
20 Kettlebell Swings -moderate.  Should be able to do first set unbroken.
20 Air Squats

post rounds and reps to comments:

i.e., 7 rounds plus 32 reps. 

Performance:

A. Gymnastics skill work.

If proficient in all aspects:

 3 minutes to establish 2RM weighted CTB pull-up.

Rest 0 seconds

 3 minutes to establish max l-sit.

B.

“Helen”
3 rounds for time of:
Run 400 Meters
21 Kettlebell Swings 55/35
12 Pull-Ups


C.
Complete as many rounds and reps as possible in 15 minutes of:
Row 1000/800 Meters or Airdyne 100/80  calories
100/50 Double-Unders. 

Friday June 27th, 2014

Fitness:

A.
4 sets of:
A1. Front Squat x 6-8 reps @ 30X1
Rest 45 seconds
A2. Single-Arm Trap 3 Raise x 8-10 reps each arm @ 2110
Rest 45 seconds

B. 

Double-Under Practice x 10 minutes.

C.
For time:
Row 1000 Meters
immediately followed by,
Three rounds of:
Dumbbell or Barbell Thrusters x 15 reps
100 Meter Run

Performance:

A.
Front Squat
*Set 1 – 3 reps @ 60%
*Set 2 – 3 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85-90%
*Set 5 – 1 rep @ 95%
Rest 2-3 minutes between sets.

B.
Every two minutes, for 12 minutes (6 sets):
Power Clean + Hang Clean + Jerk

Build to today’s heaviest set.

C.
3 or 4  sets of:
C1Bulgarian Split Squat x 8 reps @ 3011
(use heavy DBs or KBs in each hand – use  more than last week.
Rest 90 seconds
C2. Strict Handstand Push-Up x Max Reps.
Rest 90 seconds

If time permits:

D.
Three sets of:
D1. Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
D2. Push-Ups x 20-40 Unbroken reps
(make these perfect – they’re not for time, so don’t rush through them)
Rest as needed

Thursday June 26th, 2014

Fitness:

A.
Three sets of:
A1. Good Mornings x 6-8 reps @ 3011.   Very light barbell loading if perfect form.
Rest 60 seconds
A2. Ring Rows x 8-10 reps @ 2111
Rest 60 seconds

3 sets:

B. Side Planks x 30 seconds each side

rest as needed between sides.

B.
Three sets of:
Against a 2-minute running clock, complete as many rounds and reps as possilbe of:
Burpees x 5 reps
Kettlebell Swings x 10 reps

Rest two minutes between sets and pick up where you leave off after each set.

Post total rounds and reps to comments!

Performance:

Active recovery.  Swim, Airdyne, hike.  No intense work, just recover. Foam roll etc., 

Wednesday June 25th, 2014

Fitness:

5 sets:
A1. Negative pull-ups x  4-6 reps.

Rest 30 seconds

A2. Push-ups  x 8-10 reps.  No knee-push-ups
rest 30 seconds

A3. Squats-  x 12-15 reps.  no weight added. 

rest 30 seconds.  

B.

10 min AMRAP

Airdyne 15 calories

Farmer's walk 60m (heavy)

Performance:

optional work B and C. Skip these if time is short or energy is low.

A.
Every 90 seconds, for 12 minutes (8 sets):
High Hang Clean + Power Clean + Clean

Build over the course of the 8 sets. This is quick technique work. This should prep you well to move right into B.

B.

Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep

and then…
Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

and then…
One set of:
80% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)

Use the same weight as last week, and aim to beat last week’s score.

C.
Partner workout
6 sets for times of (cap of 5 minutes per set) 3 sets each :
10 Thrusters (115/75 lbs).
15/10/8 Chest-to-Bar Pull-Ups.    Scale these based on ability.
30 Russian Kettlebell Swings  70/45
40/30/20 Double-Unders.        Scale these based on ability.

Tuesday June 24th, 2014

Fitness:

A.
3 sets of:
A1. Deadlift x 6-8 reps @ 30X1
Rest 60 seconds
A2. Dumbbell Shoulder Press x 8-10 reps @ 20X1
Rest 60 seconds

3 sets

B. Plank from Elbows x 45-60 seconds
Rest 60 seconds

C.

3 rounds for time of:
400 Meter Run ---may sub Airdyne - 40 calories.
10 Man-Makers


Performance:

Post to comments!

A.

Gymnastic skill work for 10 mins, your choice. If you are proficient in all skills, use the movements below. This is basically your warm-up so after a few minutes of mobility, get into this. 

Every minute, on the minute, for 9 minutes:
Minute 1 – Strict Handstand Push-Ups x 3-9 reps
(if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 3 reps of negatives – a 4-6 second eccentric on each rep)
Minute 2 – L-Seated Dead Hang x 20-35 seconds
(assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 20-35 seconds)
Minute 3 – Unbroken Double-Unders x 30 reps

B.
Every two minutes, for 12 minutes (6 sets):
Push Press + Split Jerk
(Pause for 3-4 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes

Build over the course of the 6 sets.

C.
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 3 reps @ 85-90%
* Set 8 – 10 reps @ 55-65%
Rest 2 minutes between sets 4-8. Rest less between sets 1-4.

Choose the same load for all four sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

D.
Running clock for 2 sets.  2nd set starts at 8 minutes. Cap is at 18 minutes.
Row 1000/800m Meters  , Run 800m or Airdyne 80/60 calories
20 Burpees Over the Erg
20 Push Press (115/75 lbs) ---use 95/65 if jerk is under 225/125

Monday June 23rd, 2014

Fitness:

A.
Three sets of:
A1. Turkish Get-Ups x 2 reps each arm
Rest 45 seconds
A2. Goblet Squats x 8-10 reps @ 31X1
Rest 45 seconds
A3. Kettlebell Swings x 20 reps
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 7 minutes of:
14 Wall Ball Shots
100 Meter Run

Performance:

post to comments:

optional for today: B.

A.
Four sets of:
Pause Front Squat @ 24X1 + 2 Front Squats
Rest 2 minutes

Goal is to match or improve on the four heaviest loads used last Monday.

B.
Every two minutes, for 12 minutes (6 sets):
High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch

For the Snatch with No Foot Movement, set your feet in your receiving position, and try not to let the ball of your foot leave the ground throughout the snatch. You will need to be aggressive in your turnover and quick in your descent.

C.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 3-5% more than you used last Monday.

D.
3 or 4 sets of:
D1. Jumping Lunges with Barbell x 20 reps
(back rack the barbell –you choose a weight, but make it light enough that you can get all 20 jumping lunges each set. Start conservative and be controlled before adding weight.)
Rest 45 seconds
D2. Strict Weighted Pull-Ups x 6-8 reps
Rest 45 seconds

Saturday June 21st, 2014

Fitness: 

In teams of two, with only one person working at a time, complete:
100 Box Jump- step down
800 Meter Run
100 Goblet Squats
Airdyne 80 calories
100 Burpees
800 Meter Run --may scale if needed

Performance: 

Post to comments

Optional part today C.

A.

Gymnastic skill work:   Muscle-ups, Toes to bar, handstand walk progression.

B. 

“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups


C.
12 minute AMRAP @ 90% effort:
Airdyne 20 calories
40-Yard Farmer’s Carry (heavy).    If all heavy DB's are being used, have each person carry only 1.  

Friday June 20th, 2014

Fitness:

A.
3 working sets of:
A1. Dumbbell or Barbell Push Press x 6-8 reps
Rest 45 seconds
A2. Double-Under Practice x 45-60 seconds
Rest 45 seconds

*make sure to get to working sets of the Push Press. Last couple reps of set should be a bit difficult.

B.
In teams of 2 or 3, alternate whole rounds to complete 4 rounds each of:
500 Meter Row
5 Man-Makers
10 Burpee Box Jump --step down. 

Performance:

Optional parts for today: B, A.

A.
5 sets of:
Front Squat x 2 reps
Rest as needed

Loads per set (by %): 60, 70, 80, 85, 90.  Approximate loads. Use less if not feeling it.

B.
5 sets of:
Hang Snatch + Snatch + 2 Overhead Squats
Rest 2-3 minutes.

Build to today’s heaviest set.

C.
3 or 4 sets of:
C1. Bulgarian Split Squat x 8 reps @ 3011
(use heavy DBs or KBs in each hand but keep the tempo! No long pause at top, no rushing to the bottom)
Rest 90 seconds
C2. Seated Strict Overhead Dumbbell Press x 8 reps @ 2111
Rest 90 seconds

D.

Three sets of:
D1. Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
D2. Weighted Plank Holds x 60 seconds
Rest as needed