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171113

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Warm Up –
3 Rounds:
2 Hip CARs (each leg)
10 Squats (1st round Air, 2nd/3rd Round Goblet)
10 Hip Hinges (PVC on Back 1st Round, 2nd/3rd Round KB RDL)
0:20 Hollow Rock

Skill/Strength –
Fitness –
A1) Back Squat 5×5 (60% 1RM or +5lbs from last exposure)
A2) Single Leg KB RDL 4×8 each leg
*Rest 1:30 between sets

Performance –
4 Rounds:
4 Back Squats (70-75% 1RM, 21×0 Tempo)
8 Single Leg KB RDL (each leg)
*Rest 1:30 between sets

MetCon – “Chronic Tonic”
4 Rounds for time:
15 Deadlifts*
15 Goblet Squats (53/35lbs)
15 Pull Ups

*Fitness – 185/205
Performance – 225/135

Cool Down –
2:00 Frog Stretch

171111

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Warm Up –
Coach’s Choice

Skill/Strength –
3 Rounds:
5-8 Pistol Progressions (each leg)3-5 Inchworms, pausing 5-8″ at downward dog and hands and feet hollow hold

Pistol Progressions:
Lateral Box Step up w/controlled negative
Rollback Pistol
Pistol on plate or box (flexibility impaired)
Rig/Ring Assisted Pistol (strength impaired)
PistolWeighted Pistol

MetCon – “Triple Threat”
3 person Team, one person working at a time. AMRAP 25 minutes
50 Burpees
75 Box Jumps (24″)(20″)
100 Cal Row
75 Squats
50 Hang Cleans (135/95 – Performance, Fitness use 50/30lbs Dumbbells)

Cool Down –
Choose your own adventure

171110

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Warm Up –
2:00 Jump Rope

2 Rounds:
10 Wide stance hip hinges with plate on chest
5 Tabletop Bridges (hold 2-3″ at top)
3 Downward dog to upward dog
0:30 Plank hold

Skill/Strength –
3 Rounds:
8 Sumo Deadlifts (31×2 Tempo)
10-15 Weighted Push ups

MetCon – “Ms. Fitness”
Fitness –
5 Rounds for time:
250m Row
18 Russian Kettlebell Swings (53/35)
7 Pull ups

Performance –
5 Rounds for time:
75 Double Unders/150 Single Unders
12 Overhead Kettlebell Swings (80/62)
7 Chest to Bar Pull ups

Cool Down –
2:00 Banded Overhead Stretch (each arm)

171109

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Warm Up –
3 Rounds:
5 Goblet Squats (32×1 tempo)
5 “Open Book” Thoracic Reaches (each arm)
5 Crucifixes (each leg)
5 KB RDLs

Skill/Strength –
3 Rounds:
6 Half Kneeling Bottom’s Up KB Presses (each arm)
8 Single Arm DB Rows (2111 tempo, each arm)

MetCon –
“Ballyhoo”
6 Rounds:
50′ Suitcase Carry (R)
50′ Bear Crawl (hips low, knees bent)
50′ Suitcase Carry L)
10 Box Jumps with step down (30″/24″)

*do not turn this into a run, the goal is to do the carries slow and steady, using a challenging weight that allows you to keep tension without learning or twisting.  Same goes for the bear crawl, focus on body positioning, keeping the back flat and hips low.

Cool Down –
Spend 5:00 with a lacrosse ball, working on any problem areas

171108

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Warm Up –
2 Rounds:
0:30 Box Couch Stretch (each leg)
0:30 Pigeon Pose (each leg)
0:30 Box Triceps Stretch

then,

10 Russian Baby Makers
10 Reverse Lunges (each leg)
10 Goblet Squats

Skill/Strength –
Fitness –
A1) Front Squat 5×5 (+5-10lbs more than last exposure, or 60% 1RM)
A2) 5 Box Jumps
* Rest 1:30 between sets

Performance –
4 Rounds:
4 Front Squats (70-75% 1RM, 21×1 Tempo)
5 Seated Box Jumps
*rest 1:30 between set

MetCon – “Killer Tofu”
Fitness – 
3 Rounds for time:
15 Wall Balls (20/14)
10 Dumbbell Snatches (45/25, right arm)
15 Sit ups
10 Dumbbell Snatches (45/25 left arm)

Performance –
3 Rounds for time:
15 Wall Balls (20/14)
8 KB Clean & Jerk (right arm) 53/35
15 Sit ups
8 KB Clean & Jerk (left arm)

Cool Down –
Accumulate:
1:30 Dead Hang
25 Scapular Pull ups
25 Scapular Push ups
25 Banded Pull Aparts

171107

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Warm Up –
Coach’s Choice

Skill/Strength –
Fitness –
6 Rounds:
4 Dumbbell Push Jerks + 2 Dumbbell Split Jerks
Rest 1:00 between rounds

Performance –
6 Rounds: (2 warm up sets, 4 working sets at 65% or above)
2 Push Jerks + 2 Split Jerks
rest 1:00 between rounds

MetCon – “Get Up, Get Down”
Fitness –
5 Rounds, alternate exercises on the minute for 20:00:
1st Minute – 12 Dumbbell Shoulder to Overhead (50/30lbs)
2nd Minute – 15 Knees to Elbows
3rd Minute – 10 Burpee to 8/6″ Target
4th Minute – 50 Double Unders/150 Single Unders

Performance –
5 Rounds, alternate exercises on the minute for 20:00:
1st Minute – 10 Shoulder to Overhead (155/105lbs)
2nd Minute – 15 Knees to Elbows
3rd Minute – 15 Lateral Bar over Burpees
4th Minute – 50 Double Unders/150 Single Unders

Cool Down –
Accumulate 25 Tabletop Bridges

171106

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Warm Up –
3 Rounds:
0:20 Hollow Hold
0:10 Rest
0:20 Arch Hold
0:10 Rest

15 Leg Swings (each leg)
10-15 Banded Pass Throughs
15 Plate Hinges
10 Scorpions to Floor Pec Stretch
15 Wall Angels

Skill/Strength –
Fitness –
4 Rounds:
8 Split Leg Kettlebell Romanian Deadlift (each leg)
4 Kettlebell Windmills (each arm)

Performance
4 Rounds:
8 Split Leg Romanian Deadlift (each leg)
0:20 Kettlebell Armbar Hold (each arm)

MetCon – “Save Yourself”
Fitness – 
15:00 AMRAP
3 Wall Walks
50′ Broad Jumps
50′ Walking Lunges

Performance –
15:00 AMRAP
20 Handstand Shoulder Taps*
50′ Broad Jump
50′ Walking Lunge

*Scale to:
Hand Lifts
Shoulder taps – piked position, feet on box

Cool Down –
Accumulate:
2:00 Box Pigeon Pose
20 Wall Angels

171104

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Warm up –
Dynamics

Skill/Strength –
Review movements for workouts

MetCon –
“Savage Saturday I: Saturday Strikes Back”
At 0:00 on a running clock –
Bring Sally Up (goblet squats 53/35)

*To the song “Flowers” by Moby.  When it says “bring Sally down”, hold in the bottom of a squat.  When it says “bring Sally up”, stand up.

at 5:00 on the running clock:
5 Rounds:
200m Run
250m Row – do 25 Sumo Deadlift High-Pulls (44/35lbs kettlebell) if no rowers available
12 Burpees

at 25:00 on the running clock:

9 Rounds for time (9:00 cap):
“Two Centuries”
10 Wall balls
10 Russian Kettlebell Swings (70/53)

*Stop at 34:00 on the running clock:

At the 40:00 mark
Complete 1 4-count flutter kick for every rep of “two centuries” not completed. If you finished within the time cap, you’re done