Monday 7.7.14

Warm-up:

8 Down and Backs (run forward down, run backward coming back)

Then:

10 DB Snatches, Right
10 In-place Alternating Lunges, DB OH, Right, 1=1
10 Single Arm DB Push-press, Right

Then repeat the complex with the left hand

Then:

2×3 PVC Pass Through (slow and controlled), while workouts are briefed

Strength:

1) Work up to a heavy, but not maximal, Push-press
Use the rep sequence, 5-4-3-2-1. No more then 1 heavy attempt

2) Push-press 5×3 @ 80% of weight established from #1

20min time limit for parts 1 and 2

Conditioning:

3 Rounds

10 Chin-ups (strict, chest 2 bar if you can)
200ft Farmer Carry, AHAP
50 Ab-mat Sit-ups (hands must touch above head and then between feet for full ROM)

Saturday 7.5.14 and Sunday 7.6.14

No Classes Saturday and Sunday

If you feel the need to get the heart rate up here is a workout you can do from home!

Warm-up:

1:00min Jumping Jack
1:00min Mt. Climber
1:00min Burpee

Then:

2×5 Wall Squat
2×10 Squat
2×10 Lunge/Single Leg Dead Lift

Then:

2x(30sec Push-up/30sec Plank)
2min Rest
2x(30sec Push-up/30sec Plank)

Workout:

5 Rounds

10 Tuck Jumps (make every rep explosive)
15 Push-ups
15 Squats
60sec Plank
60sec Rest

Friday 7.4.14

Fourth of July FGB

Notes:

1) You will be in charge of your own warm-up. Please arrive 15-20min from the start of your heat time. Space is limited, but there will be a designated warm-up area.

2) You will be responsible for setting-up your bar and wall ball station (we have Rx’d weights ready to go but if your scaled you will need to set up and take down your bar).

3) We have the Rowers, Boxes and Rx’d bars ready to go. Do not move the boxes or rowers and do take weights off the Rx’d bars. If you can not do the 20″ Box Jump, do step-ups (1=1)

4) There will be score sheets available. You will be in charge of writing down your score. This can be done during transitions and/or during the minute rest…….Take it seriously!

5) HAVE FUN!

“FGB”

3 Rounds for Reps/Cals:

1min Max Rep Push-Press, 75#/55#
1min Max Rep Box Jump, 20″
1min Max Rep Sumo DL High Pull, 75#/55#
1min Max Rep Wall Ball, 20#/14# (10’/8′)
1min Max Row for Calories
1min Rest

Thursday 7.3.14

Warm-up:

5 Indoor Laps

Then:

2×5 Wall Squats
100ft Lunge w/DB or KB OH, 5#-25#
2×5 Tuck Jump
2×5 Jump Squats

Strength (Test Week):

1) Dead Lift, work up to a 1RM
Using the rep sequence 5-5-5-3-1-1-1
No more then 3 heavy attempts

2) Shoulder Press, work up to a 1RM
Using the rep sequence 5-3-1-1-1
No more then 3 heavy attempts

3) Power Clean Push-Jerk Warm-up, 3×3

*25min time limit for parts 1,2 and 3

Conditioning:

“Grace”

30 Clean and Jerks, 135#/95#

Notes: The clean and jerks can be done a multitude of ways, the most efficient way to complete this workout is to do a power clean to push-jerk.

 

Wednesday 7.2.14

Warm-up:

5min easy Row, Ski or Airdyne

Then:

Partner warm-up

2 Rounds

P1: 100ft Kettle Bell Broad Jumps
P2: Locked out Plank

Strength (Test Week):

Make-up day. You may choose to do a movement that you missed earlier in the week or if you can’t make it in on Thursday you may test Deads and Strict Press (following the same rep scheme).

If you are not doing a make-up, go straight to the Row

Conditioning:

5K Row

Tuesday 7.1.14

Warm-up:

5min easy row

Then:

25 Push-up, slow and controlled
2×3 PVC Pass Through, slow and controlled
25 Ring Rows, single ring, slow and controlled

Strength:

Bench Press, work up to a 1RM
Using the rep sequence 5-5-5-3-1-1-1
No more then 3 heavy attempts
Spotters required for all heavy sets/attempts

Conditioning:

“Baseline” + “Inverted Baseline”

500m Row
40 Squats
30 Sit-ups
20 Hand Release Push-ups
10 Pull-ups, any style

5min Rest

10 Pull-ups, any style
20 Hand Release Push-ups
30 Sit-ups
40 Squats
500m Row

2 Scores for this. One score for “Baseline” then second score for the whole effort, including rest

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