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TUESDAY 11.13.18

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Warm Up:
before class:
7 sets
20 second burst on assault bike into
20 seconds of banded good mornings
+
t-spine mob
+
crossover activation/ or gymnastic theraband series

in class:
3-5 high hang clean fast pull
3-5 mid hang clean fast pull
3-5 pulls from floor (shin)
3-5 rack delivery drill
3-5 tall muscle cleans
3 position power clean (hip->knee->floor)
+
3-5 strict press
3-5 push press
3-5 push jerk
+
build to working loads for amrap (rehearsal)

A.) Complete as many rounds as possible in 12 mins of:
7 Row Calories
7 Bar Facing Burpees
partner workout- alternate rounds

rest 1 minute then…

B.) As many reps in 5 mins as you can of:
Clean & Jerk, 185/125 lbs
partners alternate as needed

Cool Down.) 4 rounds not for time of:
15 Bent Over Barbell Rows, pick load
Sorenson Hold, pick load, 30 secs
Hollow Hold, 30 secs

MONDAY 11.12.18

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Warm Up:
before class:
jog 400 meters+
3-4 sets
40 seconds alternating foot pull with jump rope (single unders)
rest 30 seconds between sets
+
t-spine mob
+
crossover activation/ or gymnastic theraband series

in class:
(be fast- limited class time so explanation and warm-up must be efficient)

run 200 meters into
track warm-up
50’ tip toe walks
3 no push-up burpees
50’ knee hugs
3 push-ups
50’ samson lunge
3 no push-up burpees
50’ hurdle step-over (fwd and reverse)
3 push ups
50’ broad jump
3 no push-up burpees
50’ reverse lunge
3 push- ups
50’ karaoke (both side)

A.) Testing Day:
complete on a 45 min clock

0:00-15:00
1 mile run for time
15:00-22:00
max unbroken pull-ups (3 attempts max)
22:00-30:00
max unbroken double unders (5 attempts max)
30:00-45:00
establish 1 rep max bench

Cool Down 1.) Dumbbell Hammer Curl 10-10-8-8-6-6, using heaviest weight per set
Dumbbell Shrug 10-10-8-8-6-6, using heaviest weight per set
Banded Push-up 10-10-8-8-6-6

Cool Down 2.) Band Pull Aparts 1×50
in as few sets as possible

SATURDAY 11.10.18

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Warm Up:

before class:

400 meter farmer carry with a partner

+

banded bird-dog

3x 8-10 each side

(hold 3 seconds in extended position- focus on neutral back)

 

in class:

partner relay with med-ball

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

into 10 squats bear hugging med-ball

*divide class into even groups and set number of intervals so every person completes 3 sets

A.) For time:

100 Assault Bike Calories (partner holds medball)

Run, 400 m with wallball

100 wallball Squats

Run, 400 m with wallball

100 wallball Box Step Overs

Run, 400 m with wallball

100 wallball Squats

100 Assault Bike Calories (partner holds wallball)

*(20/14)

scale to 60 reps each as needed

FRIDAY 11.09.18

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Warm Up:
before class:
jog 400 meters +
3-4 sets
30 seconds alternating foot pull with jump rope (single unders)
rest 30 seconds between sets
complete 10-15 banded good morning
+
t-spine mob
+
crossover activation/ or gymnastic theraband series

in class:
with single kb
3 sets
5 kb deadlift
5 single arm kb (right+left)
5 russian swings
5 stationary lunge (each side)
8-10 kneeling kb halo (each direction)
+
mu set-up and rehearsal

A.) As many reps as possible in 30 mins of:
Run, 400 m
1 Muscle-up
4 Kettlebell Swings, 24/16 kg
Run, 400 m
2 Muscle-ups
8 Kettlebell Swings, 24/16 kg
Run, 400 m
3 Muscle-ups
12 Kettlebell Swings, 24/16 kg

Continue increasing Muscle-up reps by 1 and Kettlebell Swing reps by 4 each round until time is complete.

Level 3: (70/53)

Cool Down.) Choose 1 of the following

Wall Facing Handstand Hold 3x Max Hold

Rest 1:30 between efforts.
tuck okay

Or

Pike Box Walks 5×1

Rest as needed between sets.
pike on box and stay stacked- walk around box until position changes

Or

Tabata Freestanding Handstand Shoulder Tap

The Tabata interval is 30 secs of work followed
by 1 min of rest for 5 intervals.
Tabata score is the total reps performed in all of the intervals.

Or

Handstand Walk 200 ft

This is an all out effort for time.
in as few sets as possible

THURSDAY 11.08.18

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Warm Up:
before class if you arrive early:
ski erg or Row
15 second burst (high stroke rate 50-60 spm)
45 seconds easy returning to nasal breathing only

in class:
tabata
12 sets total
20 sec work/ 10 sec rest
alternating between
sit-ups
arch hold (swimming)

A.) 7 rounds for max reps of:
max rep Assault Bike Calories, 30 secs
Rest 30 secs
Plank Hold, 30 secs
Rest 30 secs
Wall Sit, 30 secs
plank hold- on hands
wall sit- at parallel, remain active

intention: high power aerobic interval coupled with isometric holds, this will be a great workout to work on breath control
encourage nasal breathing during plank and squat hold

WEDNESDAY 11.07.18

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Warm Up:
before class if you arrive early:
assault bike/ c2 bike 4 k
increasing effort/ cadence every 1k
3 sets x 30 seconds
dead-bug alternating arms and legs
focus on maintaining neutral
+
t-spine mob
+
crossover activation/ or gymnastic theraband series

in class:
4-5 sets alternating with a partner
p1: 150 row
p2: 6 ground to overhead with plate
3 “no push-up” burpees

A.) 5 rounds for time of:
Row, 1 km
30 Burpee + Dumbbell Devil Press, 50/35 lbs
partner workout- divide reps as needed

intention: long aerobic grinder

Cool Down.) Not for time:
2 rounds of:
Banded Bear Hug March, pick load
— then —
3 rounds of:
15 Pause Hip Extensions
15 GHD Sit-ups
banded bear hug march- with sand bag, go to failure! (increase tension & load from previous week)
+
super set
12-15 pause hip extensions- 3 sec pause at extension
12-15 ghd sit-ups
+
banded hamstring mob

TUESDAY 11.06.18

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GO VOTE!

Warm Up:
before class if you arrive early:
3 rounds
row 500 meters
(12-15) goblet squats
+
t-spine mob/ ankle mob
+
crossover activation/ or gymnastic theraband series

in class:
2 sets
x-band activation (10 steps each direction: fwd, bkwd, side to side)
finish each set with single leg hip bridge (5 reps each side)
+
with an empty bar complete
3 sets
10 alternating stationary lungs (bb in front rack)
5 tempo front squats
5 tempo back squats
5 tempo overhead squats
+
warm-up sets for front squat

A.) Front Squat 5-4-3-2-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
each set is as heavy as possible
no failure sets
building every 2:30-3 mins

B.) For time:
50 Front Squats, 115/80 lbs
30 Chest-to-bar Pull-ups
20 Toes-to-bars
intention: short burner with emphasis on upper body pull endurance/ density
ideal times (+/-) 4-6 mins, prelude to tester in following week

Level 2: 45 front squats (95/65), 30 pull ups, 20 ttb

Cool Down.) Not for time:
5 rounds of:
7/7 Single Leg Squats
7 Pullovers
— then —
100 Banded Hip Thrusts

Every time you break complete 15/15 Dumbbell Bent Over Rows, pick load

MONDAY 11.05.18

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Warm Up:

before class:

on assault bike/ or ski eg

8-10 sets

:20 seconds hard

:40 seconds easy

+

t-spine mob

+

crossover activation/ or gymnastic theraband series

in class:

3-5 high hang clean fast pull

3-5 mid hang clean fast pull

3-5 pulls from floor (shin)

3-5 rack delivery drill

3-5 tall muscle cleans

3 position power clean (hip->knee->floor)

+

3-5 strict press

3-5 push press

3-5 push jerk

+

build to working loads (rehearsal)

A.) 3 Power Clean + 3 Push Jerk, pick load

Every 2:30 for 12:30.

5 total sets building to a daily max of complex

B.) For 3 cycles:

AMRAP in 3 mins of:

5 Deadlifts, 155/105 lbs

5 Hang Power Cleans, 155/105 lbs

5 Push Jerks, 155/105 lbs

Rest 1 min between each cycle.

For each cycle restart the AMRAP.

intention: cp battery & barbell cycling practice

Cool Down.) Not for time:

3 rounds of:

10 Dumbbell Hammer Curls, pick load

10 Dumbbell Rear Delt Flies, pick load

10 Strict Dips

— then —

3 rounds of:

Hollow Hold, 30 secs

L Side Plank, 30 secs

R Side Plank, 30 secs

Rest 1 min

8-10 dumbbell hammer curls

8-10 dumbbell rear delt flies

8-10 strict dips- ring or bar

+

banded hip flexor distraction- 3 mins per side

SATURDAY 11.03.18

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Warm Up:
before class
3 sets
run 200 meters
10 alternating db strict press
10 front squats
+
crossover activation/ or gymnastic theraband series

in class review movements/ set-up and standards!

A.) 3 rounds, 1 min per station, of:
Wall Ball, 20/14 lbs, 10/9 ft
Sumo Deadlift High-pull, 75/55 lbs
Box Jump, 20 in
Push Press, 75/55 lbs
Row Calories
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
intention: benchmark partner people up and have 1 person count while other athlete performs entire workout

Cool Down.) For time:
Farmers Carry, pick load, 800 m
Backwards Sled Drag, pick load, 800 m
relay with a partner-
p1: heavy farmers carry
p2: backwards sled drag
switch as needed