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FRIDAY 12.14.18

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Warm Up:
before class:
3x for max unbroken sets of double unders
(if sets are <50) complete 1 minute total time
+
t-spine mob
+
crossover activation/ or gymnastic theraband series

in class:
with a partner complete a
1500 m row afap
swap partners every 250 meters
“resting” partner completes
10 step overs on box after each set
+
review kipping pull-up/
body position: hollow to superman
review active shoulder position
body position on bar: hollow with pause to superman with pause
review kip swing (maintaining active shoulder)
kip swing> pull-up> pause> pushaway drill
this is a good day to show leg assisted strict pull-up (on kids bar or off box) & banded strict pull-up

A.) 5 rounds, 3 mins each of:
Max calorie Row, 1 min
10 Pull-ups
Max reps in time remaining, Burpee Box Jump, 24/20 in

Rest 3 mins between rounds.

Cool Down.) For time:
50 Sandbag Box Step Overs, pick load

Every time you break complete Wall Squat, 30 secs.
sandbag box step overs- heavy, bear hug hold
+
5 way shoulder mob (banded distraction)
+
lax ball pecs, delts, lats

THURSDAY 12.13.18

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Warm Up:
before class:
c2 or assault bike 4 k
building tempo every 1 k
+
t-spine mob
+
crossover activation/ or gymnastic theraband series

in class:
5 quick sets
10 slam balls
15 abmat sit-ups
shoot for sub 5 minutes!
+
skill review
dips, dips and pistols.
use today to review technique & scaling options

A.) 20 Minute AMRAP

10 ring dips
20 alternating pistols
2 handstand walks (25” down and back)

LEVEL 1: bench dips, stationary lunges, bear crawls
LEVEL 2: ring dips, pistols, bear crawl
LEVEL 3: as prescribed

Cool Down.)

Single Arm Dumbbell Row 12-12-12-12, using heaviest weight per set
Barbell Curl 12-12-12-12, using heaviest weight per set
gymnastic shoulder stretch series
+
3-4 sets
single arm dumbbell row- 10-12 reps each side
barbell curl- 10-12 reps
+
3 mins each side
banded hip flexor stretch
+
lax ball pecs, delts, lats
mash quads

WEDNESDAY 12.12.18

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Warm Up:
before class:
3 sets
every 3 minutes
ski 400 meters
30 second front rack hold (m#135/w95# suggested)
rest remainder of time
+
t-spine mob
+
crossover activation/ or gymnastic theraband series
+
3x 30 seconds
banded anti-extension dead-bugs

in class:
2x 5 tempo good morning
1x 5 tempo rdl
2 position clean high pull (3-5 pulls at each position)
drop and rack drill
2 position hang clean + (3 press/ 3 push press/ 3 push jerk)
+
rehearsal of complex increasing to working load

A.) For 7 cycles:
AMRAP in 1 min of:
3 Deadlifts
2 Hang Power Cleans
1 Shoulder-to-Overhead

Rest 2 mins between each cycle.
For each cycle restart the AMRAP.
unbroken rounds of the complex

LEVEL 1: 115/80
LEVEL 2: 135/95
LEVEL 3: 155/105
Cool Down 1.) Handstand Hold 2x Max Hold

Rest as needed between efforts.
facing wall/freestanding

Cool Down 2.) For time:
R Arm Farmers Carry, pick load, 400 m
L Arm Farmers Carry, pick load, 400 m

Cool Down 3.) For time:
R Elbow Side Plank, 3 mins
Plank Hold, 3 mins
L Elbow Side Plank, 3 mins
accumulate 3 mins in each position

plank hold- active, elbows on med ball
+
accumulate 3 mins per side- banded hamstring distraction

TUESDAY 12.11.18

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Warm Up:
before class:
3 sets
1 minute hard effort row!
x-band series: 10 steps in each direction
finish each set with
10 goblet squats

in class:
pec opener (prisoner stretch)
+
3 sets with empty bar
10 tempo back squats
1 minute on assault bike (complete as 10 sec burst/ 50 seconds moderate pace)
+
build working loads for a

A.) 8 Back Squats, pick load

Every 3 mins for 12 mins.
each set as heavy as possible! no failure sets
loads above 70%+

B.) For time:
50 Assault Bike Calories
100 Air Squats
sprint!

intention: threshold test!
bike should be as fast as possible
ensure full range of motion on air squats- don’t cut range in sacrifice for speed
this is gonna burn

Cool Down.) 5 rounds not for time of:
12/12 Single Leg Hip Thrusts
15 Banded Hamstring Curls

MONDAY 12.10.18

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Warm Up:

before class:

3 sets

*jump rope single unders

40 seconds work/ 20 seconds rest

*jump rope alternating foot pull (single unders)

40 seconds work/ 20 seconds rest

*double unders or double under attempts

40 seconds work/ 20 seconds rest

+

t-spine mob

+

crossover activation/ or gymnastic theraband series

in class:

divide class into 2-3 groups

2-3 sets of

5 no push-up burpees (afap)

into

10-20-30-40’ shuttle sprint with slam ball

+

ttb and push-ups review

A.) For time:

Run, 1 mi

— then —

2 rounds of:

40 Hand Release Push-ups

20 Toes-to-bars

Cool Down 1.)  Hanging L Sit 2x Max Hold

Rest as needed between efforts

Cool Down 2.) Dragon Flags 1×30

slow and controlled tempo in lowering phase

Cool Down 3.) Alternating Dumbbell Hammer Curl 12-12-12, using heaviest weight per set

Tricep Kickback 12-12-12, using heaviest weight per set

Delt Raise 12-12-12, using heaviest weight per set

Cool Down 4.) Band Pull Aparts 1×100

+

lax ball feet, calves, pecs.

foam roll lats

SATURDAY 12.08.18

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Warm Up:

before class:

1k assault bike afap

400 meter farmers carry (light/ warm-up)

1k assault bike afap

+

t-spine mob

+

crossover activation/ or gymnastic theraband series

in class:

horse and rider game!

A.) In 30 mins do:

Row, 2 km

then in the remaining time, AMRAP of:

Row, 150 m

15 Hang Power Snatches, 45/35 lbs

 

*partner workout-

*2 km row-partners manage work/rest

*couplet- partners alternate rounds (you go/i go format)

Cool Down 1.) 3 rounds of:

L Hang hold for max time

Handstand Hold hold for max time

handstand hold- wall or freestanding

Cool Down 2.) For time:

Sled Drag + Farmers Carry, 32/24 kg, 400 m

FRIDAY 12.07.18

By: 0

Warm Up:
before class:
3 rounds
row 500 meters
30 second stacked hs hold facing wall
+
t-spine mob
+
crossover activation/ or gymnastic theraband series

in class:
complete at a brisk pace
run 400 meters
+
3 rounds
9 goblet squats
6 kip swings
3 tempo push-ups
+
2 sets with empty bar
5 thrusters
5 push-ups
5 front squats
5 pull-ups
5 no push-ups burpees

A.) 21-15-9 reps, for time of:
Thruster,
Push-up
Front Squat,
Pull-up
Wall Ball, 20/14 lbs
Burpee
“black lung”
cap is 20 minutes

LEVEL 1: 45/35
LEVEL 2: 75/55
LEVEL 3: 95/65

Cool Down.) For distance:
Assault Bike: 1x 15 mins

Perform at 60% effort / RPE 11
*do this or regret life for a week*
12-15 minutes
on the top of every min complete a 10 sec burst
50-60% effort remainder of min
+
mash quads
+
accumulate 3 mins couch stretch- each side

THURSDAY 12.06.18

By: 0

Warm Up:
before class:
accumulate 3 minutes
alternating foot pull with jump rope (single unders)

In Class: Track Warm up

TRAINING:
intention: aerobic development
pick your weakest cyclical movement

choose 1…

OPTION 1:

Row 5 km

This is an all out effort for time.

OPTION 2:

Run 5 km

This is an all out effort for time.

Cool Down.)
lax ball feet and calves

WEDNESDAY 12.05.18

By: 0

Warm Up:
before class:
ski erg
8-10 sets
30 seconds easy (target 30-40 spm)
30 seconds hard effort (target 50-60 spm)
maintain neutral spine position in bottom of stroke!
+
30 seconds each side half kneeling anti-rotation hold
+
t-spine mob
+
crossover activation/ or gymnastic theraband series

in class:
complete:
2x 20 second “all out” on assault bike rest 90 seconds between efforts
+
2 sets
50’ spiderman crawl pausing 10 seconds on each side
50’ each side roving plank (ensure neutral spine and keep shoulders stacked over wrists
50’ ape crawl/ hop
15 banded good mornings after each set
+
warm up sets of
db snatch/ lateral bounding over db

A.) For Total Time:
50/35 Assault Bike Calories
— then —
4 rounds of:
30 Alternating Dumbbell Snatches,
15 Burpees Over Dumbbell

LEVEL 1: 35/20
LEVEL 2-3: 50/35

Cool Down.) Not for time:
3 rounds of:
7 Strict Pull-ups
15 Banded Push-ups
Hollow Rock, 30 secs
— then —
Sorenson Hold, 3 mins

TUESDAY 12.04.18

By: 0

TUESDAY

Warm Up:

before class:

3 sets

20 seconds of single unders into

20 seconds of double unders (or attempts

hold barbell in locked out overhead position for 40 seconds

+

t-spine mob

+

crossover activation/ or gymnastic theraband series

in class:

3 sets

3 turkish get ups

6 half kneeling kb bottoms up press each side

9 weighted hip thrusts (double leg)

12 goblet squats

finish each set with

+

review press series/ double unders as needed

+

3 sets building in weight

5 front squats

5 shoulder to overhead

20 double unders

A.) 6 rounds, 2 mins each of:

10 Front Squats,

10 Shoulder-to-Overheads,

Max reps in time remaining, Double Unders

Rest 1 min between rounds.

LEVEL 1: 95/65

LEVEL 2: 155/115

LEVEL 3: 185/135

Cool Down 1.) 4 rounds not for time of:

10/10 Eccentric Single Leg Squats

20 Alternating Dumbbell Box Step-ups, pick load

*8-10/side eccentric single leg squats

alternating dumbbell box step-ups- heavy

Cool Down 2.) Banded Hip Thrusts 1×100

+

3 mins each side

banded hip flexor stretch

+

quad mash/ smr pecs, delts, lats