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MONDAY 09.24.18

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before class:

3 sets

500 meters row

10 overhead squats with empty bar.

use slow tempo on ohs

ramp efforts on row

+

crossover activation/ or gymnastic theraband series

in class:

3-5 high hang snatch fast pull

3-5 mid hang snatch fast pull

3-5 pulls from floor

3-5 snatch grip push press (btn)

3 position power snatch

2x 5 tempo overhead squats

+

practice each complex building in weight (rehearsal)

A.) Every 1 min for 8 mins:

3 Power Snatch + Overhead Squat, pick load

— then —

Rest 5 mins

— then —

B.) Every 1 min for 8 mins:

Power Snatch + 3 Overhead Squat, pick load

intention: speed strength development- technical work on either power snatch or overhead squat

Level 1: Take bar from hang position

level 2/3:

ideal start at 70% of power snatch or ohs depending on which movement is more challenging

build weight if movements are solid or stay straight across if working technique

Cool Down 1.) 9 Strict Handstand Push-ups

Every 1 min for 10 mins.

strict hspu/ box hspu/ or tuck hspu

pick a number that you can show consistency on (3, 5, 7, 9)

add 1-3 reps from previous week

this is an accessory to our current pressing cycle- no kipping!

ensure proper rom and technique

Cool Down 2.) Not for time:

2 rounds of:

25 Band Pull Aparts

— then —

3 rounds of:

25 V-ups

+

banded hip flexor distraction- 3 mins per side

FRIDAY 09.21.18

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Warm Up:

row 2k increase speed every 500 meters + 2 sets half kneeling anti-rotation hold 30 seconds each side + crossover activation/ or gymnastic theraband series in class: Coaches choice

A.)7 rounds, 30 secs per station, of:

Ring Dip

Rest 30 secs

Assault Bike Calories

Rest 30 secs

Dumbbell Hang Power Clean, 50/35 lbs

Rest 30 secs

Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 30 secs, the clock does not stop or reset between stations.

intention: aerobic power and muscular endurance assault bike should be hard but sustainable- target maintaining high watts for entire 30 secs (don’t crash and burn) dip efficiency will be tested- this is a good day to play with variants and build skill

L1: sub bench dips for ring dips and 35/20 on dbs
Cool Down
For time:

100 Dumbbell Bench Press, pick load Every time you break complete 20 Dynamic Sit-ups.

100 reps in as few sets as possible use light weight (initial set should be 20+ reps) + 
smr rear delts/ mob pecs (shoulder extension mob)

THURSDAY 09.20.18

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Warm Up:

before class: 3 quick sets row 300 meters weighted front rack hold x 20 seconds + 2 sets 30 second banded pnf hamstring opener (each side) in class: 2 sets 50’ inch-worm (focus on lengthening hamstrings) 10 goblet squats 50’ spiderman crawl 30 second iso squat hold + warm-up sets for fs

A.)3 Tempo Front Squats, pick load

Every 2:30 for 12:30.

front squats- 33×3 tempo max effort broad jumps after each set! sets are building rep count is reduced from previous week increase loads from previous week

B.) 3 rounds for max reps of:

max rep unbroken Toes-to-bars immediately followed by:

max rep unbroken Wall Balls, 20/14 lbs

Rest 3 mins

back-to-back max unbroken sets rest~ 2-3 mins between rounds intention: max effort/ muscular endurance for wall balls pick a weight that at minimum you can do 20-30 unbroken reps

L1: Hanging knee raises and 14/10 on wallballs
L2: TTB and 20/14 on wallballs
L3: TTB and 30/20 on wallballs
Cool Down.)3 rounds not for time of:

Isometric Squat Hold, 40 secs Wall Facing Handstand Hold, 30 secs

10 mins easy pace cool down on bike + as superset iso squat hold (at or slightly above parallel) handstand hold facing wall (tuck position ok) stay stacked rest as needed between sets and exercises + banded hip flexor distraction- 3 mins per side smr quads

WEDNESDAY 09.19.18

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Warm Up:
before class: 400 meter farmers carry (do not exhaust grip- this is a warm-up) + banded bird-dog 2x 8-10 each side (hold 3-5 seconds in extended position- focus on neutral back) + crossover activation/ or gymnastic theraband series

in class: 3 sets
8-10 partner assisted nordic curls
10 no push-up burpee
10 empty bar rdl (slow & controlled)
3 strict press+ 3 push press+ 3 push jerk

Conditioning
In 5 mins:
Run 400m
30 Deadlifts, 135/95 lbs
10 Burpees
Max reps in time remaining, Hang Clean & Jerk
Rest 3 mins
— then —
In 4 mins:
Run 400 m 20 Deadlifts 135/95 lbs
10 Burpees
Max reps in time remaining- Hang Clean & Jerk
Rest 3 mins
— then —
In 3 mins:
Run 400m
10 Deadlifts – 135/95 lbs
10 Burpees
Max reps in time remaining Hang Clean & Jerk

intention: sprint through given work to maximize time for AMRAP portion
deadlift weight should allow unbroken reps for first set of 30

L1: Lighten load on dead lift or sub kbs in order to keep unbroken

TUESDAY 09.18.18

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Warm Up:

before class on assault bike complete 10 cals afap, 20 cals afap, 30 cals afap complete x-band glute activation 10 steps each direction after each set + 2x 20 second iso goblet squat hold (remain active in position)

in class: 2x through 10 reps downward facing dog to bear squat 10 steps lunge with a twist (each side) 10 reps spiderman with a twist 10 glute bridges with pause at hip extension + warm-up sets for bs

A.) 5 Back Squats, pick load

Every 3 mins for 15 mins.

start at ~78% and increase weight with each set (small jumps)

B.)For time:

20 Jumping Alternating Lunges 10 Strict Pull-ups 18 Jumping Alternating Lunges 9 Strict Pull-ups 16 Jumping Alternating Lunges 8 Strict Pull-ups 14 Jumping Alternating Lunges 7 Strict Pull-ups 12 Jumping Alternating Lunges 6 Strict Pull-ups 10 Jumping Alternating Lunges 5 Strict Pull-ups 8 Jumping Alternating Lunges 4 Strict Pull-ups 6 Jumping Alternating Lunges 3 Strict Pull-ups 4 Jumping Alternating Lunges 2 Strict Pull-ups 2 Jumping Alternating Lunges 1 Strict Pull-up

time cap 12 mins

L1: ring rows and stationary lunges
Cool Down.) For time:

75 V-ups Every time you break complete max hold Hollow Hang.

75 reps in as few sets as possible (use tuck ins and reduce reps as scale) + couch stretch- 3 mins per side

MONDAY 09.17.18

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A.)For time:

30 Clean & Jerks Run, 1 mi 30 Snatches Row, 2 km

“the freak remixed” intention: grinder- approach “grace” with full intensity loads should allow minimal breaks, and short rests between sets

L1: Take clean and jerks and snatches from hang. (75/55)
L2: 95-115 for males, 65-80 for females
L3: 135/95
Cool Down.)9 Strict Handstand Push-ups

Every 1 min for 10 mins.

strict hspu/ box hspu/ or tuck hspu pick a number that you can show consistency on (3, 5, 7, 9) we will be increasing volume from week to week start on the low end this is an accessory to our current pressing cycle- no kipping! ensure proper rom and technique + smr delts mob hamstrings/ shoulder ir

SATURDAY 09.15.18

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For time, wearing a 20/14 lbs weight vest:

25 Thrusters, 115/75 lbs

50 Box Jumps, 24/20 in

75 Deadlifts, 115/75 lbs

Run, 1.5 mi

75 Deadlifts, 115/75 lbs

50 Box Jumps, 24/20 in

25 Thrusters, 115/75 lbs

U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.

Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.

Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.

level 2: no vest

level 3: as indicated

FRIDAY 09.14.18

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FRIDAY

Warm Up:

before class

ski 1000 meters

+

3 sets

x-band glute activation

10 steps each direction

complete 10 goblet squats with a 3 second pause in bottom position

+

2 sets

20-30 second half kneeling anti-rotation hold (each side

in class:

(repeat according to technique )

2 position pull drill (hi and mid)+

drop & rack delivery drill+

3 sets 2 position hang power clean + 3 strict press+

3 sets 2 position hang power clean + 3 push press+

3-5 warm-up sets of complex

A.) 3 Hang Power Clean + 3 Push Press, pick load

Every 2:30 for 12:30.

intention: speed strength and absolute strength development

B.) Every 2:30 for 12:30 do:

3 Tempo Front Squats, pick load

2 Broad Jumps

front squats- 33×3 tempo

max effort broad jumps after each set!

sets are building

rep count is reduced from previous week

increase loads from previous week

intention: speed strength and absolute strength development

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

12 Barbell Hip Thrusts, pick load

12 Nordic Curls

12 Horizontal Bar Rows

3-4 sets as a superset

10-12 barbell hip thrusts- moderate weight

10-12 nordic curls

10-12 horizontal bar rows- elbows at 45 degrees)

+

banded hip flexor distraction (3 min per side)

THURSDAY 09.13.18

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Warm Up:
before class (time permitting):
400 meter single arm farmers carry (200 m each side)
+
banded bird-dog
3x 8-10 each side
(hold 5-10 seconds in extended position- focus on neutral back)

in class:
5 sets alternating with a partner
row 30 seconds
rest 15 seconds
unweighted step up and overs for 30 seconds
rest 15 seconds

A.) Metcon

Level 1
8 rounds for max effort of:
max distance Row, 1 min (1 m = 1 rep)
Rest 1 min
max rep Single Arm Dumbbell Box Step Overs, 35/20 lbs, 20 in, 1 min
Rest 1 min
level 1:
rower: target m+250m/ w+230m

Level 2
8 rounds for max effort of:
max distance Row, 1 min (1 m = 1 rep)
Rest 1 min
max rep Single Arm Dumbbell Box Step Overs, 50/35 lbs, 24/20 in, 1 min
Rest 1 min
level 2:
rower: target m+280m/ w+250m

Level 3
8 rounds for max effort of:
max distance Row, 1 min (1 m = 1 rep)
Rest 1 min
max rep Single Arm Dumbbell Box Step Overs, 70/50 lbs, 24/20 in, 1 min
Rest 1 min
level 3:
rower target m+300m/ w+270m

Cool Down
1.) Pull-up Bar Hang
3x Max Hold
Rest as needed between efforts.

2.) For distance:
On a 30 min clock complete:
40 secs hard effort (90%+) run into
1:20 easy jog (60%- not walking).
this should be a continuous cycle for 30 mins
use track, 800 loop or mile run route
(trueform or air runner ok)
+
smr ql/psoas

WEDNESDAY 09.12.18

By: 0

Warm Up:
before class:
3 sets
row 500 meters
10 overhead squats with an empty bar (take your time and work through restrictions in position)
+
crossover activation/ or theraband series
—————————————————————————————————
in class:
test ohs position
+
ankle mob/ & quadruped t-spine rotation and extension
+
3-4 sets
5 ohs at 3311 tempo
build weight with each set
—————————————————————————————————
A.) 3 Overhead Squats, pick load
Every 2:30 for 12:30.
build to a heavy triple
—————————————————————————————————
B.)  Level 1

Complete as many rounds as possible in 7 mins of:
25 Single Unders
10 Overhead Squats, pick load
level 1: 25 single unders/ double unders
load overhead squat as needed

intention: this amrap is short and should be approached at full speed
reduce reps and loads so that each set can be completed quickly and unbroken

Level 2

Complete as many rounds as possible in 7 mins of:
50 Double Unders
10 Overhead Squats, 115/75 lbs
intention: this amrap is short and should be approached at full speed
reduce reps and loads so that each set can be completed quickly and unbroken

Level 3

Complete as many rounds as possible in 7 mins of:
50 Double Unders
10 Overhead Squats, 135/95 lbs
intention: this amrap is short and should be approached at full speed
reduce reps and loads so that each set can be completed quickly and unbroken
———————————————————————————————————
Cool Down:
handstand development (choose 1- position is priority)
+
couch stretch against wall- 3 mins each side

Option 1
Wall Facing Handstand Hold 5x 30 secs
Rest as needed between efforts.
5x 20-30 secs

or…

Option 2
Freestanding Handstand Hold 5x Max Hold
Rest as needed between efforts.
5x max hold without breaking stacked position- no movement

or…

Option 3
A single set of Shoulder Taps for max reps.
max shoulder taps without breaking stacked position