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170819

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Warm Up –
Coach’s Choice

Skill/Strength –
4 Rounds:
5 Second Hollow Hold
5 Lemon Squeezers
5 V-ups
6 Jack Knives (3 each leg)
5 Second Hollow Hold
0:30 rest between sets

MetCon –
“Stations 2”
Minutes 0-5:59
Partner 1 runs 300m with 45/25lbs plate
Partner 2 Performs AMRAP
10 Power Cleans (135/95) or Dumbbell Power Cleans (50/30lbs)
10 Wall Balls

Minutes 6:00-11:59
Partner 1 runs 300m with 45/25lbs plate
Partner 2 Performs AMRAP
10 Kettlebell Swings
10 Pull ups

Minutes -12:00-18:00
Partner 1 runs 300m with 45/25lbs plate
Partner 2 Performs AMRAP
10 Burpee Box Jumps
15 Sit ups

Cool Down –
Foam Roll, mobilize as needed

170818

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Warm Up –
Coach’s Choice

Skill/Strength –
5 Rounds (3:30/round)
2 Back Squats (85-100% 1RM)
0:30 Side Plank (each side)
10 Glute Bridges (with KB or DB on hips)

MetCon –
“Sumo you, Sumo me 2.0”
12:00 AMRAP
10 Sumo Deadlift High Pull (95/65lbs)
20 Reverse Lunges (10 per leg)
10 Box Jumps (24/20″)

Cool Down –
20-30 Single Leg Calf Raises (each leg)
1:30 Banded Calf Stretch (each leg)

170817

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Warm Up –
Coach’s Choice

Skill/Strength –
5 Rounds (3:00/round)
2 Push Press (85-100% 1RM)
6 Single Arm Dumbbell Rows (each arm)

MetCon –
“Fight Night”
Three rounds for time of:
400 Meter Run
15 Dumbbell Ground to Overhead (50/30lbs each hand)
20 Chest-to-Bar Pull-Ups

Training Intent – Just like earlier this week, choose once movement as your “road block”.  If you know you will take a long time on the chest to bar pull ups, make sure you scale your dumbbell weight to something manageable that you can do unbroken (or two large sets) each round.  Intended stimulus is less than 17:00.

Cool Down –
1:00 Banded Overhead Stretch (each arm)

170816

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Warm Up –
Coach’s Choice

Skill/Strength –
In 25:00 Accumulate:
10 Turkish Get ups (each arm)
30-50 Strict Ring Dips
15-25 Strict Pull ups

MetCon –
“True Grit”
A) 500m Time Trial
3:00 Rest
B) AMRAP row for meters in the time it took you in part A
3:00 Rest
C) Row the amount of meters from part B for time

Compare to 170308

Cool Down –
Foam Roll Hips/Quads
2:00 Couch Stretch (each leg)

170814

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Warm Up –
Coach’s Choice

Skill/Strength –
A) 5:00 Muscle Up Transition Drills
Beginner – Foot Assisted Muscle up Transition
Intermediate – Russian Dips
Advanced – Muscle Up Negative

B) 10:00 Muscle Up Strength Drills
Beginner – Reverse Row Sit Backs + Ring Push ups
Intermediate – Baby Muscle Up
Advanced – Strict muscle up

MetCon –
“Noodle Salad”
Five rounds for time of:
50 Double-Unders
15 Knees to Elbows
15 Overhead Kettlebell Swings (70/53lbs)

Training intent – Today is a training day.  Choose a number of double unders, progression for knees to elbows, and weight on overhead swings that allows for consistent times on each round.  If you struggle on one of the movements, make sure the other two are done quickly.  Scale double unders to 1:30 of practice.  Intended Stimulus ~ 16-20:00.

Cool Down –
10-15 Active Leg Lowers (each leg)
10-15 Dead Bugs (each leg)

170812

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Warm Up –
Coach’s Choice

Skill/Strength –
Review Dumbbell Hang Power Clean
Review Dumbbell Thruster

MetCon –
“Throwdown Showdown 2”

20:00 AMRAP
Partner 1: 400m Run
Partner 2: AMRAP
8 Dumbbell Hang Power Cleans (50/30lbs)
8 Dumbbell Thrusters (50/30lbs)
10 Weighted Sit ups (50/30lbs)

*When partner 1 completes their 400m run, partner 2 runs.  Partner 1 picks up where partner 2 left off on the AMRAP.  Score by total repetitions completed.

Cool Down –
1:00 2-way calf stretch (each leg)
5-8 Inchworms

170811

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Warm Up –
Coach’s Choice

Skill/Strength –
5 Rounds (2:30/Round)
2 Split Jerks (from the rack)
1 Turkish Get Up (each arm)

MetCon –
“Flip Flop”
21-15-9
DB Snatches (50/35)
Calorie Row

– 2:00 rest –

21-15-9
Box Jump Over (24/20)
Ring Dip

Cool Down –
Choose your own adventure

170810

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Warm Up –
Coach’s Choice – Dynamics/Shoulder/Hip Prep

Barbell Warm Up –
5 Dip + Shrug
5 Snatch High Pull (position 1)
5 Muscle Snatches
5 Overhead Squats (32×1 Tempo)
3 Power Snatch + OHS (position 1)
3 Snatch (Position 2)

Skill/Strength –
Choose one of the following
Beginner – Hang Power Snatch + Overhead Squat
Intermediate/Advanced – Hang Snatch

3×3 70% 1RM
2×2 80% 1RM
3×1 90%+ 1RM

*Rest 1:00 between sets

MetCon –
“Sizzleburn”
3 Rounds for time:
10 Hang Power Snatches (95/65lbs)
15 Toes to Bar
400m Run

Cool Down –
10-15 Active Leg Lowers
10 Calf Raises + 0:30 2-way calf stretch