Blog Search

170720

By: 0

Warm Up –
Dynamics – Coach’s Choice

Barbell Warm Up –
2 Rounds: (1st round Position 1, 2nd Round positon 2 or 3)
5 Romanian Deadlifts
5 Bent Rows
5 Muscle Cleans
3 Front Squats
3x 1 Hang Power Clean + 1 Push Jerk
3x 1 Hang Clean + 1 Split Jerk

Skill/Strength –
Choose one of the following complexes:
7 Rounds (3 work up sets, 4 working sets @>75% 1RM) 1:30/Round
Beginner – 1 Hang Power Clean (pos. 1) & Push Jerk + 1 Hang Clean (position 1) & Split Jerk
Intermediate – 1 Hang Power Clean (pos. 2) & Push Jerk + 1 Hang Clean (position 2) & Split Jerk
Advanced – 1 Hang Power Clean (pos. 3) & Push Jerk + 1 Hang Clean (pos. 3) & Split Jerk

MetCon –
“Tonight, We Rage!”
2-4-6-8
Power Clean (205/145lbs)
8-6-4-2
Bar Muscle Up

Training Intent – Choose a clean weight that you have to break into sets of 2 or 3 at the higher reps schemes.  If you can do all your reps touch and go, you’ve gone too light.  Scale bar muscle ups to jumping bar muscle ups (same # of reps), or double the reps and do burpee pull ups.  Intended stimulus is under 12:00.

Cool Down –
Lacrosse Ball Traps
1:00 Banded Front Rack Stretch, turning neck away

170719

By: 0

Warm Up –
Coach’s Choice

Skill/Strength –
5 Rounds: (3:00/Round)
3 Back Squat (75-90% 1RM or 5-10lbs more than last exposure)
5 Single Leg Seated Box Jumps (each leg)
5 Cossack Squats (stand up each rep)

MetCon –
“Boulder Shoulders”
4 Rounds for time:
100-Foot Suitcase Carry (70/53lbs, Left Arm)
10 Strict Handstand Push ups
100-Foot Suitcase Carry (70/53lbs, Right Arm)
10 Strict Pull ups

Cool Down –
2 Rounds:
2 Down Dog to Up Dog
10 Scapular Pull ups
10 Scapular Push ups

170718

By: 0

Warm Up –
Coach’s Choice

Skill/Strength –
5 Rounds: (3:30/Round)
A1) 3 Press (75-90% 1RM or 5lbs more than last exposure)
A2) 10-15 Lateral Dumbbell Raises
A3) Choose one of the following:
Beginner – 0:30 Single arm Plank Hold on forearms (each arm)
Intermediate- 0:30 Single arm Plank Hold  arm straight (each arm)
Advanced- 0:20-0:30 Single arm Plank on Rings (each arm)

MetCon –
“La Macchina”
5 Rounds for time:
10 Kettlebell Clean (53/35lbs each arm)
10 Kettlebell Push Press (53/35lbs each arm)
10 Knees to Elbows

Training Intent – Choose  a weight you can knock out big sets of the cleans/push presses on.  If you need to break, make sure you rest at strategic times (after the 9th KB clean, before going into push presses).  For the knees to elbows, focus on finding a rhythm in your kip rather than how high you get your knees. Once you find your cadence, then start to increase range of motion. Intended stimulus – 12-15:00.

Cool Down –
2 Rounds:
5 Wall Slides
10 Banded Pull Aparts
5 Cat/Cows

170717

By: 0

Warm Up –
Coach’s Choice

Skill/Strength –
5 Rounds (3:30/Round)
2 Turkish Get ups (each arm)
6 Single Arm DB rows (each arm)

Training Intent – The turkish get ups are programmed to be VERY challenging, taking up to a minute complete each side.  Focus on your positioning and staying as stable as possible in the shoulder girdle, do not allow your shoulder to compensate by rotating internally or lose tension.  Same goes for the the rows, go as heavy as possible while still being able to control the dumbbell on the way down.

MetCon –
“Low Blow”
For time:
20-18-16-14-12-10-8-6-4-2
Russian Kettlebell Swing (70/53lbs)
10-9-8-7-6-5-4-3-2-1
Burpee Box Jump (24/20″)

Training Intent –
The flow of this WOD will start with 20 KB Swings, then 10 Burpee box jumps, followed by 18 KB Swings, then 9 burpee box jumps (and so on).  Choose a kettlebell weight that is challenging, but allows you to go unbroken for large sets.  Intended Stimulus ~10:00.

Cool Down –
Foam Roll lats, thoracic spine, back

170715

By: 0

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

Demo

MetCon –
“Magic Mike 2.0”
2 Rounds for time:
15 Knees to Elbows
30 Calorie Row
15 Knees to Elbows
50 Goblet Squats (62/44)
15 Knees to Elbows
80 Overhead Kettlebell Swings (62/44)

*Split up reps between partners, one working at a time. Partners may not go to another movement until all reps from proceeding movement are completed.

Cool Down –
 Banded Hamstrings Routine

170714

By: 0

Warm Up –
Coach’s Choice

Skill/Strength –
5 Rounds: (3:30/Round)
3 Front Squats (75-90% 1RM or 5-10lbs heavier than last exposure)
10 Russian Kettlebell Swings (heavy)
15 Weighted Sit ups

MetCon –
“Reptilian”
12:00 AMRAP
8 Pull ups
12 Alternating DB Snatches (50/30lbs)
16 Alternating Front Rack Box Step ups (8 each leg, 2×35/26 each arm)

Cool Down –
1:30 Pigeon Pose (each leg)

17071

By: 0

Warm Up –
Coach’s Choice

Skill/Strength –
3 Rounds:
A1) 0:20-0:30 False Grip Hang
Beginner – hang in ring row (use lacrosse balls if needed)
Intermediate – hang in ring row (feet elevated)
Advanced – hang from high rings

A2) 0:30-0:45 Bottom of Dip Hold
Beginner – 
Support at bottom of ring push up (angled if needed)
Intermediate – Support at bottom of dip (foot assisted)
Advanced – Support at bottom of dip

A3) 0:30 Ring Support Hold progression
Beginner – Box or Ring Support
Intermediate – Tuck Support
Advanced – L-Sit Support

4 Rounds:
B1) Pull Progression (1 second hold at top, 2 second negative)
B2) Push Progression (1 second hold at bottom, 2 second negative)

Pull Progessions:
Beginner – 5-8 Reverse Row Sit Backs
Intermediate – 10 Ring Rows
Advanced – 10-12 Feet elevated Ring Rows (use weight if needed)

Push Progressions:
Beginner – 10 Box Push up or Push up
Intermediate – 6-10 Ring Push up
Advanced – 5-8 Ring Dip

MetCon –
“Hertz Donut”
For time:
400m Run
5 Rounds:
10 Push press (135/95lbs)
50 Double Unders
400m Run

Cool Down –
1:30 2-way calf stretch (each leg)

170712

By: 0

Warm up –
Dynamics, shoulder/hip prep -coach’s choice

Barbell Warm Up –
5 Split Squats (each leg, bar in front rack)
5 Press in Split
5 Split Footwork (no barbell)
3 Split Jerks

Skill/Strength –
5 Rounds: (2:00/Round)
3 Split Jerks From Rack
15 Banded Face Pulls

MetCon –
“Kilo 2.0”
5 rounds:
1:00 AMRAP Wall Balls (20/14lbs)
1:00 AMRAP Double Unders
1:00 AMRAP Calorie Row
1:00 Rest

Cool Down –
Accumulate 2:00 in Coach Stretch (each leg)

170711

By: 0

Warm Up –
Coach’s Choice

Barbell Warm Up –
5x Dip + Shrug
5x 1 Muscle Snatch + 1 Behind the neck press (or push press) + 1 Overhead Squat (33×1 tempo)
5x Power Snatch Footwork
5x Snatch Drop (barbell overhead, 1/4 squat, 1/2 squat, 3/4 squat, full squat x2)
3x Position 1 Snatch
3x Position 3 Snatch

Skill/Strength –
Choose one of the following complexes and complete 7 Rounds (3 work up sets, 4 working sets @>75% 1RM) 1:30/Round:

Beginner – 3 Hang Power Snatch (pos.1) + 3 Overhead Squats
Intermediate – 1 Hang Snatch (position 1) + 2 Hang Snatch (position 2)
Advanced – Advanced – 1 Hang Snatch (position 1) + 1 Hang Snatch (position 2) + 1 Hang Snatch (position 3)

MetCon –
“Steve”
4 Rounds:
3:00 AMRAP
3 Power Snatch (95/65lbs)
6 Push ups
9 Air Squats
* 1:00 rest between AMRAPs. Pick up where you left off on the previous round.

Cool Down –
Lacrosse ball front of shoulder