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WEDNESDAY 02.20.19

By: 0

QOTD: What sport/hobby did you play growing up? (instruments, clubs, etc…)

A.) 3 rounds, each round for time, of:
Row, 500 m
25 Kettlebell Swings, 53/35
15 Burpees

Rest 5 mins between each round.
5 min cap each round

Level 1: 35/18
Level 2: 53/35
Level 3: 70/53

Cool Down.) 3 rounds of:
20 Supinated Barbell Bent Over Rows, pick load
Rest 30 secs
20 Dumbbell Hammer Curls, pick load
Rest 30 secs
max rep Banded Face Pulls
15-20 supinated barbell bent over rows
15-20 dumbbell hammer curls
+
lax ball hips

TUESDAY 02.19.19

By: 0

QOTD: What is your number 1 driving pet peeve?

A.) 5 rounds, 3 mins each of:

Run, 400 m

10 Pull-ups

AMRAP shoulder to overhead

Rest 1:30 between rounds.

Level 1: 75/55, jumping pull ups

Level 2: 95/65

Level 3: 115/75, 15 chest to bar pull ups

Cool Down.) Tabata R Leg Dumbbell Stationary Lunge, pick load

Tabata L Leg Dumbbell Stationary Lunge, pick load

Tabata Banded Hip Bridge

The Tabata interval is 20 secs of work followed

by 10 secs of rest for 4 intervals.

Tabata score is the total reps performed in all of the intervals.

dumbbell stationary lunges- dumbbell in each hand

complete 30 band pull aparts in between tabatas

+

shoulder ir mob

+

lax ball, pecs, delts, lats, feet, calves

MONDAY 02.18.19

By: 0

QOTD: How many days in a row do you use the same towel? (shower)

A.) 3 Position Clean

Building every 2:30 for 12:30.

high hang + above knee + floor

B.) 10 Minute AMRAP

50 Double Unders

10 Hang Squat Cleans

40 Double Unders

8 Hang Squat Cleans

30 Double Unders

6 Hang Squat Cleans

20 Double Unders

4 Hang Squat Cleans

10 Double Unders

2 Hang Squat Cleans

level 1: 85/55, 95/65, 105/75, 115/85, 135/95 lbs

level 2: 95/65, 125/85, 155/105, 185/135, 205/155 lbs

level 3: 135/85, 185/115, 225/145, 275/175, 315/205 lbs

Cool Down.) 3 rounds of:

max rep Banded Push-ups

Rest 30 secs

max rep Push-ups

Rest 30 secs

max rep Kettlebell Skull Crushers, pick load

Rest 3 mins

+

wrist mob/ foam roll quads/ lats

+

accumulate 3 minutes couch stretch (hip flexor)- each side

FRIDAY 02.15.19

By: 0

QOTD: What was your favorite thing to do while growing up? (pg)

Warm Up:

before class:

ski erg

8-10 sets

20 second burst (high stroke rate 50-60 spm)

40 seconds easy returning to nasal breathing only

+

3sets

8 reps single leg deadlift (each side)

30 seconds dead-bug alternating arms and legs

focus on maintaining neutral

+

t-spine mob/ banded ankle distraction

+

crossover activation/ or gymnastic theraband

in class:

3 sets

15 banded pull-aparts

15 banded face pulls

+

3 sets

10 bb z-press

10 tempo good mornings in sumo stance

10 barbell jumping quarter squats (wide stance)

+

3-5 sets building weight

(3-5 reps) push press

A.) Snatch Balance (Squat Jerk)

7×1

*Lift every 1:30 for 12 minutes

B.) Snatch

 

5×3 @75-80%

*Build every 3 Minutes, rest 15 seconds between reps

1.1.1 cluster for each set

Cool Down 1.) Each for distance:

Handstand Walk, 3x max distance

Rest as needed between efforts.

or 3x max handstand hold

Cool Down 2.) Banded Dumbbell Bench Press 5x Max Rep

Use the heaviest weight you can for each set.

Rest 1 min between sets.

pick a weight that you can complete 15+ reps on first set

each set should be to 1 rep shy of failure

THURSDAY 02.14.19

By: 0

QOTD: If animals could talk, which one would be the most annoying?

A.) 8 rounds of:

max rep Assault Bike Calories, 1 min

Plank Hold, 1 min

Rest 2 mins between rounds.

Cool Down 1.) 3 rounds of:

max rep Strict Pull-ups

Rest 20 secs

max rep Supinated Band Pull-ups

Rest 3 mins

Cool Down 2.) V-ups 3×25

Rest as needed between sets.

v-ups or tuck-ups

TUESDAY 02.12.19

By: 0

QOTD: Who is the best fictional villain and why?

A.) 5 rounds, 3 mins each of:
Row, 300 m
30 Sit-ups
max reps in time remaining, Power Clean

Rest 3 mins between rounds.

Level 1: 95/65
Level 2: 135/95
Level 3: 165/115

*Goal is 60-90 seconds of power cleans

Cool Down.) For time:
100 Banded Hollow Lat Pull Downs

Every time you break complete 25 Straight Bar Curls, 65/45 lbs
+
shoulder ir mob

MONDAY 02.11.19

By: 0

QOTD: What is the scariest movie you have seen?

A.) For time:

Run, 400 m

— then —

9-12-15 reps of:

Thruster, 95/65 lbs

Pull-up

— then —

Run, 800 m

— then —

15-12-9 reps of:

Pull-up

Thruster, 95/65 lbs

— then —

Run, 400 m

Level 1: 65/45, jumping pull ups

Cool Down.) 3 rounds for max reps of:

max rep Strict Handstand Push-ups

Rest 1 min

max rep Supine Ring Rows

Rest 1 min

*Sub pike push ups for hs push ups

SATURDAY 02.09.19

By: 0

A.) For time:
3 rounds of:
55 Double Unders
55 Front Squats, 45/35 lbs
— then —
2 rounds of:
55 Echo Bike Calories
55 Power Cleans, 95/65 lbs
— then —
55 Toes-to-bars
55 Pull-ups

to be completed with a partner- you go/ i go format
keep moving and divide reps as needed

Cool Down.)

5 rounds not for time of:
20 Dumbbell Hammer Curls, pick load
20 Band Pull Aparts
20 V-ups

3-5 rounds
dumbbell hammer curls- light
v-ups or tuck-ups
+
accumulate 3 minutes banded hip flexor distraction- each side
+
foam roll quads

FRIDAY 02.08.19

By: 0

A.) Strict Press

5×3 75+%

*build every 1:30

B.) 7 rounds for time of:
10 Burpees
20 Sit-ups
time cap 12 mins

Cool Down.)

For time:
100 Banded Dumbbell Floor Press, pick load

Every time you break complete 20 Dumbbell Bent Over Rows, pick load.
100 reps in as few sets as possible
banded dumbbell floor press- light weight 15-20+ reps
+
lax ball delts, pecs, carefully mash psoas