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Friday 9/7/18

Today is the end of our de-load week and next week we retest!  Rest up this weekend so we can get some good results on the retest.

There are 2 options for todays workout depending on how comfortable you are with a barbell.  The same type of movements and muscles can be worked with barbells, dumbbells, or kettlebells and each apparatus provides its own unique challenge and stimulus.  So listen to your body and choose the option you feel confident you can push yourself with.

Option #1
Complete the following for time in ANY order you want.  Once you start one, you must finish that exercise before choosing your next.

50 Deadlifts (between 75%-100% bodyweight)
30 hang power clean and jerks (50% bodyweight)
200 double unders/300 single unders
2000m ROW or  1 mile RUN
1000m ROW or 800m RUN
**You can choose a long run and a short row or the other way around, but you will complete 1 of each.  The distance of each is up to you!!

 

Option #2
Complete the following for time in ANY order you want.  You may partition the repetitions ANY WAY you want.

50 KB deadlifts
30 DB hang power clean and jerk
200 double unders/300 single unders
2000m ROW or 1 mile RUN
1000m ROW or 800m RUN
**You can choose and long run and a short row or the other way around, but you will complete 1 of each.  The distance is up to you!!


Wednesday 9/5/18

1.) Balance:
a.) Hip/shoulder mobility
b.) Glute and shoulder muscle prep

2.) Strength:
a.) Back squat 6 x 3 @ 70%
b.) Floor press 4 x8, build to heavy set

3.) Movement: 10:00 AMRAP
10 Goblet squats
10 KB swings
10 Burpees to target
300/250m row 

Tuesday 9/4/18

Hope everyone had a fun and relaxing holiday weekend.  This week will be a deload week in preparation for our retests next week, so enjoy!

 

1.) Balance: Dynamic warm up

2.) Strength: Movement prep

3.) Movement: 3 rounds for quality
400m run (easy)
15 Barbell good mornings
10 Strict KTC/TTB
15 ring rows
10 DB step ups/leg
15 Med ball sit ups

Friday 8/31/18

**NO CLASS MONDAY 9/3 (LABOR DAY)**

1.) Balance: Dynamic warm up

2.) Strength: Movement prep

3.) Movement: Complete for time
800m run/row, then
10 rounds of
10 DB snatches total (5/arm)
8 Wall balls
6 Push ups
4 Pull ups or ring rows
Then,
800m run/row

Wednesday 8/29/18

**Schedule Update**
Because this weekend is Labor Day weekend, there will be some minor changes:
NO CLASSES MONDAY 9/3 (LABOR DAY)

THERE WILL STILL BE CLASS SATURDAY 9/1 @ 9:15am

 

1.) Balance:
a.) Dynamic warm up
b.) Squat prep (glute mobility and activation)

2.) Strength: Back Squat 

3.) Movement: on a running clock perform the following…
0:00-8:00
21-15-9
Plate lunges/leg
Toes to bar/knees to chest
*Rest for whatever time remains.  At 8:00 begin the following…

8:00-16:00
21-15-9
Calorie row
DB thrusters

Tuesday 8/28/18

1.) Balance:
a.) dynamic warm up stretches
b.) med ball drills

2.) Strength: 
Hang Power clean x2 + Power clean x1

3.) Movement: 5 rounds, 1:00 rest between.  Aim to get about the same times each round.
6 power cleans 
12 box jumps
200m run

Monday 8/27/18

1.) Balance: 
a. Dynamic warm up
b. Shoulder bands and hamstring work

2.) Strength: Alternating EMOMs (4 sets each)
a1.) Bench press x8 @80-85% 3RM
a2.) Supinated Ring rows x10 (Hard!)

b1.) RDL x10
b2.) SB hamstring curl x10 

c1.) Pull up x8
c2.) Incline push up x max in :30

3.) Movement: Double Tabata (:20 work/:10 rest x8 each)
Burpees
Double unders

Friday 8/24/18

1.) Balance:
3 sets
1 wall walk
3 worlds greatest stretch/side
5 kipping swings
7 banded squats

2.) Strength:
Back squats 6 x 3 @ 90% 3RM

3.) Movement: Complete for time
3 rounds
400m run
20 ball slams
15 Push ups
10 Pull ups

Wednesday 8/22/18

Today’s workout has alot of moving parts and is a bit longer…. So after some short mobility work to recover your legs and gluten from yesterday we will jump right in!  It is a lot of volume of each exercise, so pacing will be very important to getting a good score. 

1 minute max reps at station with 1 minute rest between rounds.  5 rounds total:
a.) Wall balls
b.) Sumo deadlift high pulls or KB swings
c.) Box jumps or step ups
d.) Push press
e.) Calorie row

Tuesday 8/21/18

1.) Balance:
a.) Dynamic stretches
b.) Squat prep and OHS mobility 

2.) Strength: 4 sets
a.) Overhead squat x10 (light practice)
b.) RLESS x5/leg (Heavy! If balance limits the weight, then do regular split squat)

3.) Movement: As many rounds as possible in 12 minutes
5 DB burpees (heavy)
10 DB lunges (total)
15 sit ups
200 m run