Thursday, September 29, 2016

30 Sept 2016

Warm Up:
Lower body lift prep
mobility/squat therapy

REVIEW:  OHS

STRENGTH:  Find 1RM OHS

WORK:  21-15-9
Thruster 135/95
Wallball (14/10 to 10/9)

SILVERS:
Lower body lift prep
Mobility

Review:  Thruster

Strength:  Work up to heavy set of 3 thrusters

REVIEW:  Behind the neck press

WORK:
12 MIN AMRAP
5 BTN Press (use dowel , 15# bar, or barbell with weights)
10 Ring Rows
15 Leg raises

Wednesday, September 28, 2016

29 Sept 2016

Warm Up:
Lower body mobility
Dynamics
Shoulder prep

SKILL WORK:  TTB

WORK:

Time each round separately, score is slowest time

2 sets:

Row 500m
30 Ring Dip
20 TTB
Rest 5 mins

Rx2:  15 Ring Dip  10 TTB
Rx3:  Lowbar dip, TTR or other mod

Tuesday, September 27, 2016

28 Sept 2016

Warm Up:
Lower body lift prep
Squat therapy

With dowels:  Review back squat 10 rnds 5 sec hold in bottom 5 sec rest

STRENGTH:  Find your 1RM Back Squat

WORK:  With a partner, one working at a time

200 wall balls (20/14 to 10/9)
600m OH plate carry 45/25
200 push ups
600m OH plate carry 45/25
3 burpees every time you switch off the plate carry to your partner, burpee penalty paid at end of workout before time is called

Rx2:  100 push ups/wall balls
Rx3:  100 reps modified any way

SILVERS:

Skill:  Work OHS
Position and mobility

WORK:  Same as regular class with any appropriate mods

Monday, September 26, 2016

27 Sept 2016

Warm Up:
Row tabata at 24 SPM
Squat therapy

Review:  OHS
We are just working this position and movement without a lot of load, this is just about mechanics so use a dowel/barbell/or add weight to working weight of around 40%

Rep scheme and rest is up to you.  This is just time to work the movement and get feedback from your coach.

WORK:

5 RFT
2 Blvd length Single Arm OH DB Carry (alt arms each length) use KB if we run out of DB
5 heavy sandbag bear hug squat
Hand over hand rope pull (2 blvd lengths)
100m Sprint

Use as heavy of a weight as you can the single arm overhead carries and sandbag squat.  Sled weight should be minimum body weight.  Any less than that is Rx2.

Sunday, September 25, 2016

26 Sept 2016

Warm up:
Athlete's choice
Include mobility and shoulder prep

SKILL WORK:  Work strength progressions or skill work for gymnastics movement
(30 - 40 MINS)

WORK:  5 MIN AMRAP
3 Box Jumps (24/20)
2 Burpee wall climbover 6/4
1 Rope climb or pegboard climb (rx+)
Rx2:  1/2 rope climb
Rx3:  Seated DB press as heavy as possible 5 reps

SILVERS:
 Strength:  Deadlift 5 x 5

WORK:
Row 500 m
21 Weighted step ups
Row 300 m
15 Weighted Step ups
Row 150 m
9 weighted step ups
Row 500m



Thursday, September 22, 2016

23 Sept 2016

Warm Up:
Hinshaw

WORK:  3000 m Row for time
Use countdown method for most accurate time (rower screen, not big clock)

Cash Out:
Tabata DU

SILVERS:  SAME

Wednesday, September 21, 2016

22 Sept 2016

Warm Up
Dynamics
Shoulder prep
Lat activation with dowel and bands 3 x 5-8 reps

Strength:  Strict toes to bar, assisted if necessary  working towards quality, controlled rep up and down
Work on lat engagement and controlled descent, especially if the ascent portion is assisted

REVIEW:  Landmine Rotational punch (be more explosive than shown in this video),supine leg lifts with pike (this video shows off a bench, you will do yours on the floor), landmine bar toss (alternating arms)

WORK:  3RFT
10 Landmine Rotational Punch (each side)
20 Leg lifts with pike
10 Landmine bar toss (alternating, 10 per side)

Rx:  55/45
Rx2:  total reps, not per side @ rx weight
Rx3:  less weight/lower rep scheme



Tuesday, September 20, 2016

21 Sept 2016

Warm Up:
Upper and lower body lift prep, shoulder prep

Strength:  5 rounds 45 sec on 30 sec rest  Front rack barbell hold at 110% 1RM

REVIEW:  double overhead KB carry and front rack dbl kb walking lunge

WORK:
2 RFT
100 m Double OH KB Carry 55/35
100 m Double KB Front Rack Carry walking lunge  55/35
3 Ring or Bar Muscle Up
20 Unbroken DU

Rx2:  5 Ring dips
Rx3:  10 box / bench dips , less weight

SILVERS:
Same strength and workout with appropriate weights and mods


Monday, September 19, 2016

20 Sept 2016

Warm up:
Hinshaw warm up
shoulder prep

Review:  Standards for push ups

WORK:
30 Push Ups
30 Pull ups
400m RUN
20 Push Ups
20 Pull ups
400m RUN
10 Push Ups
10 Pull Ups
400 m run

Rx2:  1/2 rep scheme at rx standard, still do 400m run
Rx3:  Ring rows with feet touching wall
MOD:  any other mods including movement and rep scheme


Sunday, September 18, 2016

19 SEPT 2016

Warm Up:  Upper body lift prep and shoulder prep

REVIEW:  Press and Bench Press

WORK:  Find 1RM Press
Find 1RM bench press

SILVERS:
Upper body lift prep
Shoulder prep

STRENGTH:  5-3-2-1-1-1  Bench Press get to heavy single

WORK:
3 Rounds
7-12 Behind the neck press (use dowel, barbell, or weighted barbell, whichever is appropriate)
12 Knees to chest
12 Lower leg raises (use posts to hold on to)


Thursday, September 15, 2016

16 Sept 2016

Warm Up:
Dynamics and shoulder prep
Upper or lower body lift prep if you are doing lifts

WORK:  GYMNASTICS OPEN GYM
work skills or strength progressions

If you missed any 1RM testing this month, use this class to make it up as we will need maxes for october and november programming.


SILVERS:
Deadlift: 5-5-3-3-2-1-1
increase weight

WORK:
10 Push Ups
15 Ring Rows
400m Run
7 Push Ups
12 Ring Rows
300 m Run
5 Push ups
8 ring rows
200 m run

Wednesday, September 14, 2016

15 Sept 2016

Warm Up:  Lower body lift prep

REVIEW:  with dowels, DEADLIFT

Find 1RM Deadlift 5-3-1-1-1-1...

WORK:
11 MIN AMRAP
200 m RUN
7 Thrusters (115/75)

Rx2:  95/65
Rx3:  less weight or DB thrusters

Tuesday, September 13, 2016

14 Sept 2016

Warm Up:  Shoulder prep and upper body lift prep

REVIEW:  Push Press & Push Jerk

STRENGTH TESTING:  Find 1RM Push Press and 1 RM Push Jerk

WORK:

BASELINE
500m row
40 air squats
30 sit ups
20 push ups
10 pull up

Rx2:  jumping pull ups (chin up grip ok)

Rx3: lowbar pull ups / thighs touching ground on push up

As always, this workout (all levels) will be judged by your coach or fellow sufferers :)

SILVERS:
Push press 5 x 5

WORK:  Baseline

Cash Out :  Tabata hollow rocks

Monday, September 12, 2016

13 Sept 2016

Warm Up: Upper body lift prep and shoulder prep

Review:  Bench Press

STrength:  Bench press 5 x 5 at heaviest weight possible 3 mins rest

WORK:
3 RFT
12 Behind the neck press (65/45)
6 pull ups

Rx2:  55/35
Rx3:  less weight, any modification of pull up

Sunday, September 11, 2016

12 Sept 2016

HINSHAW WARM UP

WORK:
Interval rows for max metres

Row 1 mins
Rest 1 min
Row 1 min
Rest 50 secs
Row 1 min
Rest 40 secs
Row 1 min
Rest 30 secs
Row 1 min
Rest 20 secs
Row 1 min

Cash out:  OPEN GYM

SILVERS:
Same workout

Cash Out:  Tabata blaster
2 tabatas, alternate between skipping and kb swings

Thursday, September 8, 2016

9 Sept 2016

Warm Up:
Lower body lift prep
squat therapy (pick 2)

Review:  FRONT SQUAT

STRENGTH:  FIND 1 RM Front Squat 5-3-1-1-1-1...

REVIEW:  DEADLIFT

WORKOUT:
7 RFT
5 Deadlifts @ 55% 1RM
20 DB walking lunges (45/25)

Rx2:  less than 55%, less weight on lunges
Rx3:  less than 55%, no load lunges

SILVERS:


Strenth:  work pull ups with bands and negatives

Review:  Deadlift

Same work at appropriate mods

Wednesday, September 7, 2016

8 Sept 2016

Warm Up:
Hinshaw
Shoulder Prep

WORK:  MOORE
1 rope climb
RUN 400 m
Max rep HSPU

score is HSPU

Rx:  as written, judged
Rx2:  push ups for HSPU
Rx3:  Seated DB press as heavy as possible (5 reps) or supine rope climb to standing and back down OR half rope climb

Tuesday, September 6, 2016

7 Sept 2016

Warm Up:
Lower body lift prep
MOBILITY
Shoulder prep

STRENGTH:  Back Squats 4 x 4 @ heaviest weight possible 2 mins rest btwn sets

WORK:  12 MINS
Buy in:  1000 m row
then amrap in remaining time of
18 wall balls (20/14)
8 Burpees

SILVERS:
Same strength

WORK:  12 MINS
buy in:  1000 m ROW
then amrap in remaining time of
10 Wall balls
3 burpees


Monday, September 5, 2016

6 Sept 2016

Warm up:
Dynamics (5-7 mins)

REVIEW:  CLEANS (see blackboard) (10 MINS with dowels)

Bar warm up:  2 x 2 Pull/Muscle/Dynamic power cleans

Add weight, 2 x 3 Pull/Dynamic power cleans

Add weight, 2 x 2 Pull/Dynamic squat clean

STRENGTH:  Find your 1 RM clean (as it gets heavy, it will most likely be a full squat clean) 5-3-1-1-1-1-1... (30 MINS)

***Catch it where you pull it, stick the landing, THEN ride it down into that squat***


WORK:  8 MIN AMRAP
25 DU
10 MBCL 20/14




Sunday, September 4, 2016

5 Sept 2016

Warm Up: 20 MINS
Shoulder Prep phase 4
Inchworm
crabwalk
bear crawl

3 x 1 wall walks for quality

Gymnastics Strength work: 20-25 MINS
Pick accessory work for a gymnastic goat
(negatives, activation exercises, pulls, holds etc)

WORK: 13 MINS

5 MIN AMRAP
5 Pull Ups
5 Push Ups
5 HSPU

Rx2:  1 wall walk for HSPU
Rx3:  low bar for pull up or push up or ring rows, 1 handstand bear walk around box (one way only)

REST 3 MINS

5 MIN AMRAP
5 Box Jumps
5 Pistols (each leg)
5 Janda Sit ups (3:04 mark)

Rx2:  Pistols off a box
Rx3:  assisted pistols, lower box jumps

SILVERS:
Strength:  5 x 5 Bench Press incr weight each set

WORK:
With a partner
Row 2000 m
then 3 rounds of:
12 Partner medball squat and throw (over the rig bars if possible, one partner on either side)
12 Partner medball sit ups
12 Partner Russian twists

Thursday, September 1, 2016

2 Sept 2016

Warm Up:
Hinshaw

WORK:  Trail run (not really but kind of)
For time
Run from door down sidewalk to gravel pathway past the golf course, stay on gravel sidewalk until you reach the barricade on krahn road, that is your turnaround point following gravel sidewalk all the way back to the door of the gym. (approx 2-2.5 km)

Silvers:
Walk or run same route