Warm Up:
Upper body lift prep
Shoulder prep
REVIEW: PRESS
LIFT: PRESS 5 x 5 work up to heavy set of five
WORK:
12 MIN AMRAP
15 American KBS 55/35
20 Sit Ups
35 Double unders (Rx: Unbroken)
Rx2: Unbroken DU
Rx3: Any other weight/singles x 5 or DU attempts
SILVERS:
Upper body lift prep
REVIEW: BENCH PRESS
LIFT: Bench Press 5 x 5 Work up to heavy sets of 5
SKILL WORK: Double Unders
1) Master the slow single, work on body position, relaxed shoulders, arms at 45 degrees)
2) No rope, same jump speed as singles but double slap thighs
3) Add rope, same speed jump, same speed turnover as slap
WORK:
SAME, modify appropriately
Tuesday, February 28, 2017
28 Feb 2017
Warm Up:
RDL's
Monster walks
Cossack squats
Hamstring kickbacks
Shoulder prep
SKILL : Toes to bar
Focus on lat engagement
For time:
50 cal Row
40 TTB
30 DU
40 reverse leg lifts (off boxes, legs hang)
50 cal row
Rx2:
TTB mods, singles x 5
RDL's
Monster walks
Cossack squats
Hamstring kickbacks
Shoulder prep
SKILL : Toes to bar
Focus on lat engagement
For time:
50 cal Row
40 TTB
30 DU
40 reverse leg lifts (off boxes, legs hang)
50 cal row
Rx2:
TTB mods, singles x 5
Thursday, February 23, 2017
24 Feb 2017
Warm Up: HINSHAW
SKILL: DOUBLE UNDERS
Same outline as working double unders last week:
1) slow single
2) same speed jump, double slap thighs
3) same speed jump, with rope and focus on speed of wrists
WORK:
Row 1000 m
100 DU
Row 800 m
80 DU
Row 600 m
60 DU
Row 400
40 DU
Then 100 m sprint (yellow to yellow is 10 m, you do not need to touch lines)
SKILL: DOUBLE UNDERS
Same outline as working double unders last week:
1) slow single
2) same speed jump, double slap thighs
3) same speed jump, with rope and focus on speed of wrists
WORK:
Row 1000 m
100 DU
Row 800 m
80 DU
Row 600 m
60 DU
Row 400
40 DU
Then 100 m sprint (yellow to yellow is 10 m, you do not need to touch lines)
Tuesday, February 21, 2017
22 Feb 2017
Warm up:
Hinshaw (dynamic movements, no arm swings/sprints)
Shoulder prep
PARTNER WORKOUT: Compare to Feb. 25, 2015
A) Row 2000 m
Partner 1 rows while partner 2 holds 2 kb's/db's in front rack position (35/55)
can only row while racked
B) 5 rounds of 5 box jumpovers (20/24) each (no touching of box allowed), partner holds OH plate (35/45)
C) 5 Rounds of 5 HSPU, partner must hold barbell in hang clean start position (stay tight tight tight!)
Rx2:
A) barbell 35/45
B) bench jumpovers (no touching)
C) 8 push ups
Rx3: feet/hands can touch box
mod push ups
Hinshaw (dynamic movements, no arm swings/sprints)
Shoulder prep
PARTNER WORKOUT: Compare to Feb. 25, 2015
A) Row 2000 m
Partner 1 rows while partner 2 holds 2 kb's/db's in front rack position (35/55)
can only row while racked
B) 5 rounds of 5 box jumpovers (20/24) each (no touching of box allowed), partner holds OH plate (35/45)
C) 5 Rounds of 5 HSPU, partner must hold barbell in hang clean start position (stay tight tight tight!)
Rx2:
A) barbell 35/45
B) bench jumpovers (no touching)
C) 8 push ups
Rx3: feet/hands can touch box
mod push ups
Monday, February 20, 2017
21 Feb 2017
Warm Up:
Upper body lift prep
Shoulder prep
LIFT: BENCH PRESS 5 x 5
Work up to heavy set of 5
REVIEW: OHS
WORK:
7 RFT
3 Overhead Squats (off racks) @ 70% 1RM
4 shuttles lengths
20 Unbroken DU
Upper body lift prep
Shoulder prep
LIFT: BENCH PRESS 5 x 5
Work up to heavy set of 5
REVIEW: OHS
WORK:
7 RFT
3 Overhead Squats (off racks) @ 70% 1RM
4 shuttles lengths
20 Unbroken DU
Sunday, February 19, 2017
20 Feb 2017
Warm up:
Shoulder prep (10 MINS)
Skill: Pull up (pick whichever level you are capable of doing) (5-10 MINS)
Level 1:
3 sets 8-12 banded pull ups. If you go over 12, move to a band with less resistance
Level 2:
5 MIN EMOM of 1-3 strict pull ups
*Either add one more minute or try to do more consecutive reps than last week
Level 3:
5 MIN EMOM of 1-3 strict pull ups
*Either add one more minute or try to do more consecutive reps than last week
Level 4:
4 MIN EMOM 20 seconds of unbroken kipping/butterfly pull ups aiming for 18-22 reps for the first set. If you drop off the bar in the 20 second period, do not jump back on until the next minute comes around
Level 5:
Tabata kipping/butterfly pull ups
WORK: 5 rounds, 30 sec on 30 sec off each movement for max reps (20 MINS)
-Air Squats
-Box push ups
-Frog jumps
-burpee box jumps
Score is total reps
SILVERS:
BENCH PRESS
WORK: SAME
Shoulder prep (10 MINS)
Skill: Pull up (pick whichever level you are capable of doing) (5-10 MINS)
Level 1:
3 sets 8-12 banded pull ups. If you go over 12, move to a band with less resistance
Level 2:
5 MIN EMOM of 1-3 strict pull ups
*Either add one more minute or try to do more consecutive reps than last week
Level 3:
5 MIN EMOM of 1-3 strict pull ups
*Either add one more minute or try to do more consecutive reps than last week
Level 4:
4 MIN EMOM 20 seconds of unbroken kipping/butterfly pull ups aiming for 18-22 reps for the first set. If you drop off the bar in the 20 second period, do not jump back on until the next minute comes around
Level 5:
Tabata kipping/butterfly pull ups
WORK: 5 rounds, 30 sec on 30 sec off each movement for max reps (20 MINS)
-Air Squats
-Box push ups
-Frog jumps
-burpee box jumps
Score is total reps
SILVERS:
BENCH PRESS
WORK: SAME
Thursday, February 16, 2017
17 Feb 2017
WARM UP:
Lower body lift prep
Hamstring kickbacks
REVIEW: With dowels, DEADLIFT
warm up to working weight
A) 12 MIN EMOM
3 Deadlift
Rx+: Deficit DL off plates @ 65%
Rx: @70%
Rx2: @65%
Rx3: @ less weight
B) Not for time
5 Rounds
10 Hamstring sliders off roller
10 back extensions
Roll out & mobility
SILVERS: SAME
Lower body lift prep
Hamstring kickbacks
REVIEW: With dowels, DEADLIFT
warm up to working weight
A) 12 MIN EMOM
3 Deadlift
Rx+: Deficit DL off plates @ 65%
Rx: @70%
Rx2: @65%
Rx3: @ less weight
B) Not for time
5 Rounds
10 Hamstring sliders off roller
10 back extensions
Roll out & mobility
SILVERS: SAME
Wednesday, February 15, 2017
16 Feb 2017
Warm up:
Monster walk
Hamstring kickbacks
Single leg RDL's
10 rounds, 7 sec descent and bottom squat position, 5 sec rest
Coach to perfect your form
REVIEW: Walking lunge - Torso position, knees, toes
WORK:
50-40-30-20-10
Row cals
Walking lunge
Rx2: half reps on lunges
Rx3: half reps all workout
Monster walk
Hamstring kickbacks
Single leg RDL's
10 rounds, 7 sec descent and bottom squat position, 5 sec rest
Coach to perfect your form
REVIEW: Walking lunge - Torso position, knees, toes
WORK:
50-40-30-20-10
Row cals
Walking lunge
Rx2: half reps on lunges
Rx3: half reps all workout
Tuesday, February 14, 2017
15 Feb 2017
WARM UP:
Shoulder Prep
Achilles/calf/ankle exercises from Hinshaw w.u.
SKILL: DOUBLE UNDERS (10-15 mins)
a) slow skip - work singles at a slow pace with the focus on body position and jumping high. This sets the pace and tone for the DU where you will jump exactly the same but the wrist turn will speed up to two revolutions instead of one.
b) jump with thigh slap - after you master the slow single, drop your rope and start jumping at the same speed and height as your singles, but keep arms down at thighs and double slap the thighs in the top of the jump to mimic wrist revolutions.
c) Add rope and put it all together, focus on long body/shoulders back/arm position/chest up
WORK:
50-40-30-20-10 DU
10-8-6-4-2 Push Press @ 70%
10-8-6-4-2 Pull up
Rx2: 65% & jumping pull ups
Rx3: DB push press, pull up mods
SILVERS:
Warm up & skill: same
WORK: same with mods
Shoulder Prep
Achilles/calf/ankle exercises from Hinshaw w.u.
SKILL: DOUBLE UNDERS (10-15 mins)
a) slow skip - work singles at a slow pace with the focus on body position and jumping high. This sets the pace and tone for the DU where you will jump exactly the same but the wrist turn will speed up to two revolutions instead of one.
b) jump with thigh slap - after you master the slow single, drop your rope and start jumping at the same speed and height as your singles, but keep arms down at thighs and double slap the thighs in the top of the jump to mimic wrist revolutions.
c) Add rope and put it all together, focus on long body/shoulders back/arm position/chest up
WORK:
50-40-30-20-10 DU
10-8-6-4-2 Push Press @ 70%
10-8-6-4-2 Pull up
Rx2: 65% & jumping pull ups
Rx3: DB push press, pull up mods
SILVERS:
Warm up & skill: same
WORK: same with mods
Monday, February 13, 2017
14 Feb 2017
Warm Up:
Shoulder Prep
Monster walk (one length each way)
Single leg RDL
Hamstring kickbacks
Hamstring sliders on rollers
SKILL: Single Arm Dumbbell Hang Snatch
*note: in the video, he is doing more of a muscle snatch where the feet do not leave the floor. Your goal is to get to a heavy enough weight were you have to get very dynamic and have to jump to move the weight*
Spend 15 minutes working up to a heavy set of 3 per side.
REVIEW: THRUSTER
WORK: 10!1 HSPU/THRUSTER (95/65)
3 pull up bar touching burpee btwn each set
Rx2: 85/55, HSPU off box or negatives
Rx3: Less weight, mod hspu
CASH OUT: Tabata supine alternating toe touches (feet up in air while in crunch position, alternating touching left hand to right toe etc )
Shoulder Prep
Monster walk (one length each way)
Single leg RDL
Hamstring kickbacks
Hamstring sliders on rollers
SKILL: Single Arm Dumbbell Hang Snatch
*note: in the video, he is doing more of a muscle snatch where the feet do not leave the floor. Your goal is to get to a heavy enough weight were you have to get very dynamic and have to jump to move the weight*
Spend 15 minutes working up to a heavy set of 3 per side.
REVIEW: THRUSTER
WORK: 10!1 HSPU/THRUSTER (95/65)
3 pull up bar touching burpee btwn each set
Rx2: 85/55, HSPU off box or negatives
Rx3: Less weight, mod hspu
CASH OUT: Tabata supine alternating toe touches (feet up in air while in crunch position, alternating touching left hand to right toe etc )
Sunday, February 12, 2017
13 Feb 2017
Warm Up:
Dynamics
SKILL: Turkish Get Up
3 x 2/side
Focus on pausing at all the points of the movement. This exercise is to be done for QUALITY.
WORK: Compare to Nov. 3, 2016
Rowing Sprints
In 100m increments row/rest interval rows. Rest as long as you row, going up to 800m.
100m 200m 300m 400m 500m 600m 700m 800m
rest rest rest rest rest rest rest rest
Score is total time including rest
SILVERS: SAME
Dynamics
SKILL: Turkish Get Up
3 x 2/side
Focus on pausing at all the points of the movement. This exercise is to be done for QUALITY.
WORK: Compare to Nov. 3, 2016
Rowing Sprints
In 100m increments row/rest interval rows. Rest as long as you row, going up to 800m.
100m 200m 300m 400m 500m 600m 700m 800m
rest rest rest rest rest rest rest rest
Score is total time including rest
SILVERS: SAME
Thursday, February 9, 2017
10 Feb 2017
Warm up:
10 rounds, 7 sec descent and rest in bottom of squat, 5 sec rest
Use this time to mobilize the squat position and work on perfecting the movement
Spend 5 mins rolling out or static stretching
REVIEW: WALL BALLS
WORK: 5 Rounds
30 unbroken wallballs (20/14 to 10/9)
Each set is to be completed unbroken and continuous with no resting in the set. If you stop to rest, the set does not count. Scale accordingly. Rest as needed between sets.
Cash Out: FOR QUALITY
6 rounds
10 weighted sit ups
10 hamstring slides (off roller)
10 rounds, 7 sec descent and rest in bottom of squat, 5 sec rest
Use this time to mobilize the squat position and work on perfecting the movement
Spend 5 mins rolling out or static stretching
REVIEW: WALL BALLS
WORK: 5 Rounds
30 unbroken wallballs (20/14 to 10/9)
Each set is to be completed unbroken and continuous with no resting in the set. If you stop to rest, the set does not count. Scale accordingly. Rest as needed between sets.
Cash Out: FOR QUALITY
6 rounds
10 weighted sit ups
10 hamstring slides (off roller)
Wednesday, February 8, 2017
9 Feb 2017
Warm up:
Shoulder prep
Upper body lift prep
Mobility work
Include t spine barbell smash and barbell trap smash
REVIEW: PUSH JERK (20 mins)
Focus on 3 second descent and explode up, corkscrew knees, chest straight, speed driving under the bar
WORK:
Start or finish with 750m row
5 rounds
15 wall ball (20/14 to 10/9)
7 push jerks @65% 1RM
Shoulder prep
Upper body lift prep
Mobility work
Include t spine barbell smash and barbell trap smash
REVIEW: PUSH JERK (20 mins)
Focus on 3 second descent and explode up, corkscrew knees, chest straight, speed driving under the bar
WORK:
Start or finish with 750m row
5 rounds
15 wall ball (20/14 to 10/9)
7 push jerks @65% 1RM
Tuesday, February 7, 2017
8 Feb 2017
Warm Up:
Lower body lift prep, add in RDL's, sliding hamstring curls, and hamstring kickbacks (banded)
Shoulder prep
REVIEW: SQUAT CLEAN (15 MINS)
If you are beginner or intermediate, you will work from the hang
Add barbell, work on pull/muscle/dynamic clean
REVIEW: TTB (5 mins)
Focus on LAT ENGAGEMENT and HOLLOW BODY start position
WORK: Open 16.2
As many reps as possible in 20 mins of:
25 Toes-to-bars
50 Double Unders
15 Squat Cleans, 135/85 lbs
25 Toes-to-bars
50 Double Unders
13 Squat Cleans, 185/115 lbs
25 Toes-to-bars
50 Double Unders
11 Squat Cleans, 225/145 lbs
25 Toes-to-bars
50 Double Unders
9 Squat Cleans, 275/175 lbs
25 Toes-to-bars
50 Double Unders
7 Squat Cleans, 315/205 lbs
Start with a 4 min time cap, every time you finish the Squat Cleans add 4 minutes to your time cap. Stop at 20 mins.
Scaled:
25 hanging knee raises
50 single-unders
15 squat cleans, 95 / 55 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
13 squat cleans, 115 / 75 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
11 squat cleans, 135 / 95 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
9 squat cleans, 155 / 115 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
7 squat cleans, 185 / 135 lb.
Stop at 20 minutes.
SILVERS:
Same warm up
REVIEW: Sumo deadlift high pull
WORK: 20 MIN AMRAP
20 Hanging knee raises
50 Single Unders
10 SDHP
Lower body lift prep, add in RDL's, sliding hamstring curls, and hamstring kickbacks (banded)
Shoulder prep
REVIEW: SQUAT CLEAN (15 MINS)
If you are beginner or intermediate, you will work from the hang
Add barbell, work on pull/muscle/dynamic clean
REVIEW: TTB (5 mins)
Focus on LAT ENGAGEMENT and HOLLOW BODY start position
WORK: Open 16.2
As many reps as possible in 20 mins of:
25 Toes-to-bars
50 Double Unders
15 Squat Cleans, 135/85 lbs
25 Toes-to-bars
50 Double Unders
13 Squat Cleans, 185/115 lbs
25 Toes-to-bars
50 Double Unders
11 Squat Cleans, 225/145 lbs
25 Toes-to-bars
50 Double Unders
9 Squat Cleans, 275/175 lbs
25 Toes-to-bars
50 Double Unders
7 Squat Cleans, 315/205 lbs
Start with a 4 min time cap, every time you finish the Squat Cleans add 4 minutes to your time cap. Stop at 20 mins.
Scaled:
25 hanging knee raises
50 single-unders
15 squat cleans, 95 / 55 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
13 squat cleans, 115 / 75 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
11 squat cleans, 135 / 95 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
9 squat cleans, 155 / 115 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
7 squat cleans, 185 / 135 lb.
Stop at 20 minutes.
SILVERS:
Same warm up
REVIEW: Sumo deadlift high pull
WORK: 20 MIN AMRAP
20 Hanging knee raises
50 Single Unders
10 SDHP
Sunday, February 5, 2017
6 Feb 2017
Warm up: Tabata row
Work at 70% pace
Squat: 10 rounds, 7 sec descent/hold in bottom for coach to correct form and for you to mobilise your position, 5 sec rest at top (clock will beep for rounds)
Monster walk: with bands, one length each way
Foam roller hamstring curl x 10
RDL x 10 per leg (no load or light load, goal is to maintain perfect form, not load it up)
Banded hamstring kickbacks x10 per leg
Cossack squat x10 each side
Tspine Mobility
REVIEW: CLEAN (25 MINS)
Spend time working through the clean with dowels, focus on set up from high hang and hang for beginner/intermediate and from the floor for advanced. Then move up to the barbell and add weight.
Work up to four sets of 3 or 4 great quality reps up to 75% 1RM weight
REVIEW: Overhead dumbbell walking lunge
WORK: 5 RFT
1 t & b red line to red line OH DB walking lunge (55/35)
15 Wall balls (20/14 to 10')
Rx2: 45/30
Rx3: any other weight, wallballs not to 10'
SILVERS:
SAME WARM UP
REVIEW: DEADLIFT (25 MINS)
Review set up, pull to knees and back down, then work hips back in the descent, then full movement
Use the review to warm up with the dowels and then start warming up with weight
Work up to four sets of four or five reps working on PERFECT form, no heavier than 70% 1RM
WORK:
5 RFT with a partner
1 t & b OH Medball lunge (each partner, four lengths total, one works at a time)
15 (each) medball chest passes
Work at 70% pace
Squat: 10 rounds, 7 sec descent/hold in bottom for coach to correct form and for you to mobilise your position, 5 sec rest at top (clock will beep for rounds)
Monster walk: with bands, one length each way
Foam roller hamstring curl x 10
RDL x 10 per leg (no load or light load, goal is to maintain perfect form, not load it up)
Banded hamstring kickbacks x10 per leg
Cossack squat x10 each side
Tspine Mobility
REVIEW: CLEAN (25 MINS)
Spend time working through the clean with dowels, focus on set up from high hang and hang for beginner/intermediate and from the floor for advanced. Then move up to the barbell and add weight.
Work up to four sets of 3 or 4 great quality reps up to 75% 1RM weight
REVIEW: Overhead dumbbell walking lunge
WORK: 5 RFT
1 t & b red line to red line OH DB walking lunge (55/35)
15 Wall balls (20/14 to 10')
Rx2: 45/30
Rx3: any other weight, wallballs not to 10'
SILVERS:
SAME WARM UP
REVIEW: DEADLIFT (25 MINS)
Review set up, pull to knees and back down, then work hips back in the descent, then full movement
Use the review to warm up with the dowels and then start warming up with weight
Work up to four sets of four or five reps working on PERFECT form, no heavier than 70% 1RM
WORK:
5 RFT with a partner
1 t & b OH Medball lunge (each partner, four lengths total, one works at a time)
15 (each) medball chest passes
Thursday, February 2, 2017
3 Feb 2017
Warm UP: HINSHAW
WORK: WITH A PARTNER
ROW 10 KM
While one partner rows, the other runs lines
WORK: WITH A PARTNER
ROW 10 KM
While one partner rows, the other runs lines
Wednesday, February 1, 2017
2 Feb 2017
Warm Up: 10 mins
3 sets Superfriend tspine opener
10 Bow and arrow (per side)
10 Wall slides (focus on torso position on wall, set spine to neutral through whole mvmt)
10 dowel shoulder pass thrus
2 lengths Overhead dowel duck walk
10 per side bottoms up kb press (half kneeling)
REVIEW: 20 MINS
Front Squat - focus on start position and knees, tight core through descent and drive up, high elbows, chest up
Press (put the two together for Thruster) Neutral spine, active shoulders with lat engagement, lockout
Push Jerk - focus on upright torso during dip, neutral spine, corkscrew knees, receive position with butt back (no knees forward!), finish position lockout
Overhead Squat - Focus on lat engagement & active shoulders, chest up, armpits out
Sumo Deadlift High Pull Focus on close bar path, explosive hip drive
Burpee
AIRFORCE Compare to April 25, 2016
For time: *NOTE: this workout starts with burpees*
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.
Rx2: 75/55
Rx3: Less weight
3 sets Superfriend tspine opener
10 Bow and arrow (per side)
10 Wall slides (focus on torso position on wall, set spine to neutral through whole mvmt)
10 dowel shoulder pass thrus
2 lengths Overhead dowel duck walk
10 per side bottoms up kb press (half kneeling)
REVIEW: 20 MINS
Front Squat - focus on start position and knees, tight core through descent and drive up, high elbows, chest up
Press (put the two together for Thruster) Neutral spine, active shoulders with lat engagement, lockout
Push Jerk - focus on upright torso during dip, neutral spine, corkscrew knees, receive position with butt back (no knees forward!), finish position lockout
Overhead Squat - Focus on lat engagement & active shoulders, chest up, armpits out
Sumo Deadlift High Pull Focus on close bar path, explosive hip drive
Burpee
AIRFORCE Compare to April 25, 2016
For time: *NOTE: this workout starts with burpees*
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.
Rx2: 75/55
Rx3: Less weight
Subscribe to:
Posts (Atom)