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
Thursday, September 29, 2016
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
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
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.
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
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
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
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
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
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)
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
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
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
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
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
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
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
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
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
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
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
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
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