November 2015
Wed Nov 18, 2015
>1 year of experience, all movements are 5 x 5
<1 year experience, all movements are 5 sets of 7-10 reps
***First 2 sets are “ramp-up” sets, and then 3 work sets with the same load
Example: 70 x 5, 85 x 5, 100 x 5, 5, 5
***Remember for DB movements, utilize a Double-Progression of 5-8 reps, since the 10# increase with DB is too much to try to maintain same rep # week after week
A. CG Bench Press (with pause on chest)
B. Alternate movements:
Hang Power Clean and Push Press/Jerk (5x5 for all athletes)
Ring Pull-ups / Ring Rows (Add weight or scale to necessary difficulty)
C. Reps 3-6-9-12-15-18-21 etc… as high as possible in 8 min:
Hang Power Snatch
Burpees (lateral over bar)
Toes to Rings (or KTE on rings)
A. Quickly build up to heavy weight for:
1 squat snatch + 3 OHS
B. OC Throwdown Qualifier #2 (2013) – AMRAP 8 min (change own weights):
20 OHS – 95/65 lbs
20 Pull-ups
20 OHS – 135/95 lbs
20 CTB Pull-ups
20 OHS – 165/105 lbs
20 Muscle-ups
Max reps OHS – 185/115 lbs
C. Rest as needed, and then complete:
6 Sets – one set every 3 min, of 200m sprint
A. Alternate movements:
Hang Power Clean and Push Press (5x5 for all athletes)
Ring Pull-ups / Ring Rows (Add weight or scale to necessary difficulty)
B. CG Bench Press (with pause on chest)
C. Alternate movements:
Deadlifts / RDL (alternate weeks) – Deadlift this week
Strict HSPU (or HS Hold in place of reps)
Tues Nov 17, 2015
A. 5 Rounds:
10 Hip Thrusts (https://www.youtube.com/watch?v=sQcHgXOl9yo)
Accumulate 20 seconds of Hanging L-Sit
Rest 5 min
B. AMRAP 8 min:
10 PERFECT push-ups (choose from variation practiced last Tuesday)
10 One-Arm Kroc Rows (per arm)
Rest 5 min
C. Movements Exploration / Movement Virtuosity x 10 min:
Muscle-ups
1. Proper Ring Dip form (also with feet on ground for assistance if needed)
2. Proper False Grip form (also with feet on ground if needed)
3. MU Progressions with feet on ground
4. MU Progressions with rings connected to bands that hang from pullup bar
5. Kipping properly on high rings (hips initiate and rise before pull begins)
ADV athletes option to complete EMOM x 6 min of muscle-ups unbroken
A. Work to heavy set for complex:
Power clean x 2 (TnG) + Hang squat clean x 2
***Work on that hook grip, getting the bounce off the shoulders, and re-hooking as the bar descends towards the waist.
B. MAP – Complete ONE ROUND every 8 min x 4 sets @80-85% consistent effort:
(Remember, goal is SAME TIME on all 4 rounds)
20 Burpees (jump onto 45# plate)
50 Double-Unders
10 TTB
Run 400m
***Complete part C on your own after class (not available for 7pm class)
C. One Round of mobility and flush cycle:
Z1 = easy pace, akin to walking, just stay warm between mobility movements
Row @ Z1 x 2 min
Hip mobility x 2 min (wall-stretch, bands etc…)
Row @ Z1 x 2 min
Shoulder mobility x 2 min (bands, external rotation etc…)
Row @ Z1 x 2 min
Roll-out, lacrosse ball x 2 min (upper back/lats, lower back, thighs etc...)
A. AMRAP 5 min (rest 3 min) x 4 sets:
Run 400m buy-in
Then max rounds in remaining time:
3 Burpee Pull-ups
6 Box Jumps (step-ups)
9 Russian KBS (moderate weight)
12 Jumping Lunges (no weight)
15 Sit-ups
Mon Nov 16, 2015
>1 year of experience, all movements are 5 x 5
<1 year experience, all movements are 5 sets of 7-10 reps
***First 2 sets are “ramp-up” sets, and then 3 work sets with the same load
Example: 70 x 5, 85 x 5, 100 x 5, 5, 5
***Remember for DB movements, utilize a Double-Progression of 5-8 reps, since the 10# increase with DB is too much to try to maintain same rep # week after week
A. Back Squats
B. Alternate movements:
Dips / Push-ups (weighted as needed)
Bent-over Barbell Row
C. AMRAP 9 min:
6 Hang squat cleans (moderate weight, unbroken)
9 Box Jumps / Step-ups
12 Russian KBS (heavier than doing full swings)
A. 1&1/4 Back Squats – Work quickly up to heavy set of 3
B. 1&1/4 Back Squats – 90% of part A for 3 sets of 3
C. Every 4 min, complete a pairing “For Time” then repeat one more time through
***Weights and movements should be scaled to UNBROKEN
(no more than 1 min of work time for any of the rounds)
This is practice for a “tester” workout on Wednesday
1. 12 OHS (95/65 lbs) + 12 Pull-ups
2. 9 OHS (135/95 lbs) + 9 CTB Pull-Ups
3. 6 OHS (165/105 lbs) + 6 Ring Muscle-Ups
***At 0:00, do 12+12
***At 4:00, do 9+9
***At 8:00 do 6+6
***At 12:00, start back over with 12+12
***Complete part D on your own after class (not available for 7pm class)
D. AirDyne, but Row works too… Increase intensity with each interval
2 min on 1 min off x 1 round
1 min on, 1 min off x 2 rounds
30 sec on, 1 min off x 3 rounds
20 sec on, 1:40 off x 4 rounds
A. Alternate movements:
Dips
Chest-Supported Barbell Row
B. Back Squats
C. Alternate movements:
DB Overhead Press
BB Curls
Sat Nov 14, 2015
A. Work up to challenging weight for 1 rep of:
Power clean + Push jerk
***Try to complete smooth rep without pausing in catch position. Catch in dip, and move directly into the push jerk (or push press), much like if you were performing one rep “for time”
B. AMRAP 25 min of “Running CJ Cindy” as follows:
Run 200m
1 C&J (@ 70-75% of part A)
1 Round of Cindy (5 pull-ups, 10 pushups, 15 air squats)
Run 200m
2 C&J
1 Round of Cindy
Run 200m
3 C&J
1 Round of Cindy
Climb as high as possible in 25 min period. So, the Run and the round of Cindy are kept static at one each round, but the number of C&J reps increases each round by 1 rep...
A. 1&1/4 Front Squats – Work quickly up to heavy set of 3
B. 1&1/4 Front Squats – 85-90% of part A for 3 sets of 3
C. Alternate C1, C2, C3, completing each one “FOR TIME” starting on the “3 minute” x 3 Rounds:
C1. Power Snatch + TnG Squat Snatch + Hang Squat Snatch @ 70% + 6 Reps HSPU
(Use deficit as needed to achieve a difficult 6 reps HSPU UNBROKEN)
C2. Same Barbell – 1 Squat Snatch + 5 OHS + 12 Reps TTB (or max unbroken, if less than 12)
C3. AMRAP 45 sec – 6 KBS (100/70 lbs) + 4 Box Jumps (30/24’’) + max reps Muscle-Ups
Fri Nov 13, 2015
Bodybuilding and Fitness Programs:
>1 year of experience, all movements are 5 x 5
<1 year experience, all movements are 5 sets of 7-10 reps
***First 2 sets are "ramp-up" sets, last 3 sets are work sets
Example - 70 x 5, 85 x 5, 100 x 5, 5, 5
A. Wide-Grip Pull-ups (Add weight or scale as needed)
B. Alternate movements:
Strict Press
Split Squats
(choose front rack, back rack, or holding DB/KB in each hand – Stay consistent week to week)
C. Reps 16-12-8-4 For time (11 min cap):
***For all movements, reps are listed are total number, NOT the “per arm” number.
So keep in mind you can go a bit heavier so the workout takes a bit longer
DB Snatch
Renegade Rows (same DB)
1-Arm Thrusters (same DB)
A. Power Cleans – Work to smooth heavy TnG double (no foot movement)
B. Power Cleans – 80-85% of part A for 2 reps TnG (no foot movement) EMOM x 7 Min
C. MAP – AMRAP 5 Min, Rest 2 min x 3 sets:
Run 100m
8 Squat Clean Thrusters – 95/65 lbs
12 H.R. Push-Ups
8 CTB Pull-Ups
***Note that the rest period is only 2 min, so we really need to keep working on that pacing,
understanding that sustainability is more challenging as rest to work ratio decreases.
Complete part D on your own after class (not available for 7pm)
D. AirDyne – 17 seconds hard (rest 1:43) x 6 sets
A. Alternate movements:
DB Incline Bench
Hang Muscle Snatch
B. Wide-Grip Pull-ups (Add weight or scale as needed)
C. Alternate movements:
Split Squats
Hammer Curls
***Note - For all DUMBBELL movements, use rep scheme of 5-8 reps,
such that once you can complete all 3x8, increase weight the next week
and work your way back up from 5 reps to 8 reps for all 3 sets
Thur Nov 12, 2015
Reminder that Thursday schedule is changing starting this week:
Essentially, the only changes are that 8am is cancelled and the
early AM classes change from 530/630am to 6am and 7am
6am - Olympic Lifting
7am - Fitness and MD
8am - CANCELLED
11am - Fitness and MD
12pm - Olympic Lifting
4pm - Fitness and MD
5pm - Fitness and MD
6pm - Olympic Lifting
7pm - Gymnastics
A. KB Front Rack Carry – One KB on each shoulder
With Partner, alternate 200m each for 1600m total (4 sets each)
***Make sure to hold with KB lying across front shoulder girdle,
NOT sitting upright on top of the shoulder
Rest 4 min
B. Reps 21-15-9:
Flat DB Bench
Single-Leg RDL (reps are “per leg” so keep light)
C. 4 Rounds:
4 TGU (2 reps per arm, alternate arms)
10-15 second “Front Lever” Hold (or scale)
***Scale would be a static rolled back KTE or TTB hold
REST DAY
A. With partner, choose from below options:
***Increase intensity with each interval, so only the last one is all-out
1. Row 2000m (alternating 250m) – 4 sets each
2. AirDyne 3 miles (alternating .3 miles) – 5 sets each
B. 2 Rounds @ 80% effort:
100m Farmers Carry (moderate weight) – no more than 53/35 per hand
10 Burpee Box Jumps
15 Thrusters (light weight, like 75/55, or lighter)
A. Work to challenging weight for complex:
Strict Press + Push Press + Push Jerk + Split Jerk
B. Work to challenging weight for complex:
2 Hang Clean HIGH PULL + 2 Hang Squat Clean
C. Complete 1 rep EMOM x 20 sets
Hang Squat Clean + 1 Jerk (Push or Split acceptable)
***Start part C at about 70% of weight achieved in part B.
Keep the SAME WEIGHT for 2 minutes, then add small amount
of weight each time the rep is perfect for 2 consecutive sets
Wed Nov 11, 2015
MD and Fitness Programs:
>1 year of experience, all movements are 5 x 5
<1 year experience, all movements are 5 sets of 7-10 reps
***First 2 sets are "ramp-up" sets, last 3 sets are work sets
Example - 70 x 5, 85 x 5, 100 x 5, 5, 5
A. CG Bench Press (with pause on chest)
B. Alternate movements:
Hang Power Clean and Push Press/Jerk (5x5 for all athletes)
Ring Pull-ups / Ring Rows (Add weight or scale to necessary difficulty)
C. AMRAP 8 min:
80 Double-unders (160 singles)
60 Abmat sit-ups
40 Russian KBS (weight one level higher than if doing full swings)
Max Burpee Wall-Balls in remaining time
***Perform pushup on medball, then full squat to initiate each WB rep
A. EMOM x 42 min (alternating movements each min) – 7 total sets of each movement
1. Muscle-ups – Choose number UNBROKEN (scale to Dips or Push-ups)
2. OHS (from ground) – 6 reps @ weight that is fast and unbroken
3. CTB Pull-ups (butterfly work) – 8 reps
4. Wall Climbs – 3 reps
5. Burpee Box jumps – 5 reps @ 30/24’’
6. KBS – Complete 10-12 reps @ 70/53# OR 6-8 reps @ 100/70#
Think of this is as a massive skill work session. A way of creating overall body
fatigue and then making you do high skill movements like muscle-ups, CTB butterfly, etc…
A. Alternate movements:
Hang Power Clean and Push Press (5x5 for all athletes)
Ring Pull-ups / Ring Rows
(Add weight or scale to necessary difficulty)
B. CG Bench Press (with pause on chest)
C. Alternate movements:
Deadlifts / RDL (alternate weeks) – RDL this week
Strict HSPU (or HS Hold in place of reps)
Tues Nov 10, 2015
Reminder that Thursday schedule is changing starting this week:
Essentially, the only changes are that 8am is cancelled and the
early AM classes change from 530/630am to 6am and 7am
6am - Olympic Lifting
7am - Fitness and MD
8am - CANCELLED
11am - Fitness and MD
12pm - Olympic Lifting
4pm - Fitness and MD
5pm - Fitness and MD
6pm - Olympic Lifting
7pm - Gymnastics
A. AMRAP 8 min:
8 one-arm Ring Rows per arm (16 total reps)
8 one-arm DB/KB Hang Squat snatch per arm (16 total reps)
***Light weight, just practice movement
Rest 5 min
B. 5 Rounds:
10 DB/KB Push Press (both arms at same time)
20 Hollow Rocks
Rest 5 min
C. Movement exploration / Movement virtuosity x 10 minutes:
Push-ups
1. Maintaining proper push position (elbows inline by body)
2. Remaining planked out, such that body moves as a unit up and down
3. Explore different options, increasing in difficulty as you master each level:
a) Dynamic (hands moving to and from bumper plates)
b) Ring Push-ups
c) Dynamic in form of clapping
d) Dynamic in for of slapping chest (ADV clap behind back)
e) Dynamic with hands highly elevated (parallettes or high bumpers)
ADV athletes, choose option of push-up and perform EMOM x 7 min
A. 15 min to work to heavy weight for complex UNBROKEN:
Power clean and Jerk + hang squat clean and Jerk
B. Push Press – 2 sets of 4-6 reps”TnG”
***Superset each set with a set of max unbroken deep deficit kipping
HSPU, then rest 3 min before moving back to push press
Choose either part C or part D (not both)
C. AMRAP 6 min:
7 Front squats – Double 70/53# KB in front rack
15 TTB
D. For Time (5 min cap, scale accordingly):
***The record from 3 yrs of testing is 1:58 (male) and 2:06 (female)
***Change your own weights
10 Power cleans – 225/135 lbs
10 PC – 205/125 lbs
10 PC – 185/115 lbs
***Complete part E on your own after class (not available for 7pm)
E. MAP - Complete 1 round then rest till 8 min mark, then repeat.
Goal is SAME TIME on both parts. Approach at 80% effort:
50 Double-Unders
Run 800m
30 KBS – 35/26#
A. Complete sequence:
Jog 400m (walk 400m) x 2 sets
Run 200m (walk 200m) x 4 sets
Sprint 100m (walk 200m) x 6 sets
B. 3 Rounds:
50 Jump ropes (Doubles or singles)
25 abmat sit-ups
Mon Nov 9, 2015
MD and Fitness Programs:
>1 year of experience, all movements are 5 x 5
<1 year experience, all movements are 5 sets of 7-10 reps
***Remember for DB movements, utilize a Double-Progression of 5-8 reps,
since the 10# increase with DB is too much to try to maintain same rep # week after week
A. Back Squats
B. Alternate movements:
Dips / Push-ups (weighted as needed)
Bent-over Barbell Row
C. For Time:
Run 400m
40 Burpee Box Jumps
Run 400m
A. 15 minutes to work to heavy weight for complex:
1 snatch pull + 1 TnG snatch + 1 hang snatch + 1 OHS
***Remember that all oly lifts are “full squat” unless stated as power.
B. Back Squats – Reps 4-3-2 (Increase weight each set)
C. Complete 1 round @ 100% effort every 4 min x 4 Rounds:
5 Hand Release Deadlifts – 275/185 lbs (fast and unbroken weight)
10 “Hand Release” Lateral Burpees over bar
Complete part D on your own after class (not available for 7pm class)
D. MAP - Row 5 min on, 3 min off x 2 sets (same score on both)
A. Alternate movements:
Dips
Chest-Supported Barbell Row
B. Back Squats
C. Alternate movements:
DB Overhead Press
BB Curls
Sat Nov 7, 2015
A. One-Arm DB or KB OHS – Work up to challenging weight for 6 reps per arm
B. One-Arm DB or KB Thruster – Work up to challenging weight for 6 reps per arm
C. Alternate each round between the two AMRAPS below for 2 sets of each:
Rest 2 min after each AMRAP
***Note that weight choice for part C should be lighter than weight achieved in parts A and B
#1 – AMRAP 3 min:
Run 200m
20 Abmat Sit-ups
Max reps of 1-Arm OHS (alternate hands every 5 reps)
#2 – AMRAP 3 min:
Run 200m
10 Reverse Burpees
Max reps 1-Arm Thrusters (alternate hands every 5 reps)
A. Snatch – Work up to heavy weight for complex UNBROKEN:
Power Snatch + BKN Squat Snatch + Hang Squat Snatch
B. AMRAP 30 Min - ALL SETS SHOULD BE UNBROKEN.
Rest as needed to ensure sufficient recovery to make reps UNBROKEN
1. OHS (from ground) x 3 Reps – scale as needed to go unbroken, but HEAVY
2. Rope Climbs x 3 Reps (touch and go, if possible)
3. Power Clean + 3 Jerks (push or split acceptable) – Same bar as OHS
4. Weighted Push-Ups (@30X0 tempo) x 8-10 reps
5. Snatch-Grip RDL (@30X0 tempo) x 8-10 reps (same bar as OHS)
***Reminder that 30X0 tempo is 3 seconds down, no pause, explode up,
NO PAUSE AT TOP, immediately descend into next rep