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THURSDAY 04.04.19

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QOTD: What is the worst compliment you have ever gotten?
Warm Up:
Before class:
2 sets
15 cal assault bike
15 goblet squats
30 secs front rack hold (heavy)

A.) 3 Front Squats, pick load

Every 1:30 for 7:30.
Building every 1:30. All sets above 80%.

Intention: Absolute strength.

B.) Row 2 km

This is an all out effort for time.
Intention: Test.

Cool Down.) 3 rounds not for time of:
R Arm Dumbbell Overhead Lunge, pick load, 50 ft
10 R Arm Ring Rows
L Arm Dumbbell Overhead Lunge, pick load, 50 ft
10 L Arm Ring Rows

+
Accumulate 3 mins banded hip flexor MOB hip flexor- each side
+
Foam roll or barbell roll quads

WEDNESDAY 04.03.19

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QOTD: You’re in a coma until 2040. What is the first thing you google when you wake up?

A.) For time:
Run, 400 m
21 R Arm Dumbbell Hang Power Snatches, 50/35 lbs
21 L Arm Dumbbell Hang Power Snatches, 50/35 lbs
Run, 400 m
18 R Arm Dumbbell Hang Power Snatches, 50/35 lbs
18 L Arm Dumbbell Hang Power Snatches, 50/35 lbs
Run, 400 m
15 R Arm Dumbbell Hang Power Snatches, 50/35 lbs
15 L Arm Dumbbell Hang Power Snatches, 50/35 lbs
Run, 400 m
12 R Arm Dumbbell Hang Power Snatches, 50/35 lbs
12 L Arm Dumbbell Hang Power Snatches, 50/35 lbs
Run, 400 m
9 R Arm Dumbbell Hang Power Snatches, 50/35 lbs
9 L Arm Dumbbell Hang Power Snatches, 50/35 lbs
Intention: Aerobic grinder.

Cool Down.) 3 rounds not for time of:
25 Banded Pull Aparts
10 Cat-Camels
10/10 Quadruped Thoracic Rotations
+
IR MOB shoulder/ pec stretch/ lax ball or foam roll: hips, glutes, delts

Tuesday 04.02.19

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QOTD: Wings- Do you like flats or drums?

A.) 7 rounds, 45 secs per station, for reps:
Row for Calories
Rest 15 secs
Sit-up
Rest 15 secs
Box Jump, 24/20 in
Rest 15 secs

*Reps/calories should be identical at each station every round

*Score total reps

Cool Down.)

5 rounds not for time of:
10 Banded Push-ups
Rest 30 secs
10 Bulgarian Ring Rows
Rest 30 secs
Hollow Hold, 30 secs

+
Lax ball feet, MOB calves

MONDAY 04.01.19

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QOTD: Would you rather live without music or tv?

Warm Up:

Before class:

2 sets

Run 400 meters

20 pvc overhead squats

20 shoulder taps in plank

+

T-spine MOB/ ankle MOB

+

Crossover activation/ or gymnastic theraband series

A.) For time:

3 rounds of:

30 Thrusters

30 Pull-ups

30 Assault Bike Calories

— then —

30 Sandbag Cleans

Partner workout.

Level 1: 45/35, ring rows, 80/35

Level 2: 75/55, 125/80

Level 3: 95/65, 150/100

Cool Down.) 5 rounds not for time of:

15 Banded Face Pulls

15 Banded Lat Pull Downs

15 Dumbbell Bench Press, pick load

Dumbbell Bench Press- light

+

Accumulate 3 mins couch stretch (hip flexor)- each side

Foam roll or barbell roll quads

SATURDAY 03.30.19

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A.) In 10 mins do:

1000m Run

then in the remaining time, AMRAP of:

5 Pull-ups

10 Push-ups

15 Air Squats

Complete on a 30 min running clock, immediately into B…

B.) In 10 mins do:

Run 800m

then in the remaining time, AMRAP of:

10 Strict Handstand Push-ups

15 V-Ups

20 Alternating Pistols

Complete on a 30 min running clock, immediately into C…

C.) In 10 mins do:

Run 400m

then in the remaining time, AMRAP of:

15 Chest-to-bar Pull-ups

20 Burpees

25 Wall Balls, 20/14 lbs

Cool Down:

Straddle stretch 3x 30 secs to the left 30 secs center 30 secs to the right 30 secs center + Banded hip flexor distraction (3 mins per side) + Lax ball: hips, glutes, delts

FRIDAY 03.29.19

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QOTD: Name a word that you always have trouble spelling.

A.) 1 Power Clean & Jerk, 155/105 lbs

Every 30 secs for 20 mins.
“The Cali Bear
from NC FIT

Intention: Complete as many rounds as possible at a set weight to retest using same weight at future date. If you miss a round off and try again.

Level 1: 95/65, hang clean and jerk
Level 2: As shown
Level 3: 225/155

Cool Down.) As many reps as possible in 10 mins of:
Assault Bike Calories
Complete as 10 mins of:
20 secs all out effort
40 secs easy spin
+
Lax ball: hips, glutes
Delaminate low back

THURSDAY 03.28.19

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QOTD: What trend are you tired of?

A.) Each for time:
Row: 4x 1000 m

Rest 1:1 between efforts.
Complete as:
Set 1: 75-80%
Set 2: 80-85%
Set 3: 85-90%
Set 4: 90-95%

Intention: Medium distance aerobic intervals. Goal today is to back-pace and ramp intensity with each set. During rest complete very easy effort bike.

Cool Down.) Not for time:
25 Barbell Roll Outs
50 Banded Hamstring Curls
25 Barbell Roll Outs
50 Banded Hamstring Curls
+
Accumulate 3 minutes couch stretch (hip flexor)- each side

WEDNESDAY 03.27.19

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QOTD: What is a random skill that you have?

A.) 3 Overhead Squats, pick load

Every 1:30 for 7:30.
Build to a tough triple.

Intention: Absolute strength.

B.) For time:
Run, 400 m
21 Overhead Squats, 95/65 lbs
Run, 400 m
18 Overhead Squats, 95/65 lbs
Run, 400 m
15 Overhead Squats, 95/65 lbs

Intention: Focus on shoulder stability under fatigue.

Cool Down.) 8 rounds not for time of:
16 Face Pulls
Rest 30 secs
8 Horizontal Bar Rows
Rest 30 secs
Horizontal Bar Rows- arms at 45 degrees/ use kids pull-up bar
+
IR MOB shoulder/ lax ball or foam roll: hips, glutes, delts