June 2016
Fri June 17, 2016
Cass Clash workouts now released in the Members Only group on Facebook. If you aren't part of it, ask a coach to give you access!
Cass Clash Partner Competition coming up on Saturday July 2nd! It's only 3 weeks away!
RX and scaled divisions
Same gender teams
3 Workouts + 1 Floater
Prizes
Drinks in PB after
#community
Get your team signed up now!! Registration form on front desk
A. Alternate Movements x 5 sets each:
***Try to slightly increase difficulty on final set of 5 from last week’s number
Strict Pull-ups – 5 x 5 (increase load on each set to a tough set of 5)
Strict Dips – 5 x 5 (increase load on each set to a tough set of 5)
B. Split Jerks (from rack) – Focus on PERFECT movement under the bar, good footwork etc…
7 sets of 2 reps, increasing from 60% to 75% over the course of 7 sets
C. Complete each workout as AMRAP 3 min with 3 min rest:
AMRAP 3 min:
4 Hang Power Cleans (110/75, ADV 165/110)
8 Pull-ups (ADV CTB)
Rest 3 min
AMRAP 3 min:
4 Shoulder to overhead (110/75, ADV 165/110)
8 Bar-facing Burpees
Rest 3 min
AMRAP 3 min:
3 Deck Squats/Reverse Burpees (ADV 3 Bar Muscle-ups)
8 Wall-Balls (20/14# to 10/9 ft)
Thur June 16, 2016
Cass Clash workouts now released in the Members Only group on Facebook. If you aren't part of it, ask a coach to give you access!
Cass Clash Partner Competition coming up on Saturday July 2nd! It's only 3 weeks away!
RX and scaled divisions
Same gender teams
3 Workouts + 1 Floater
Prizes
Drinks in PB after
#community
Get your team signed up now!! Registration form on front desk
A. 5 attempts at max distance Catapult throw in alley (not in gym) with Med-Ball (20/14#)
https://www.youtube.com/watch?v=rd3U5apd3KE
B. 5 attempts at max distance Seated chest pass throw with Med-ball (12/8#)
(back flush with wall, legs straight out in front) -https://www.youtube.com/watch?v=GXO1eYu4kr8
C. 20 Broad Jumps for max TOTAL distance (stick the landing on each jump)
D. 20 Bounding “Skips” for max TOTAL distance
E. Farmer’s Carry – 200m FOR TIME (53/35 in each hand, ADV 70/53 in each hand)
F. AMRAP 10 min:
Run 200m
25 Double-unders
Run 200m
50 DU
Run 200m
75 DU
Run 200m
100 DU
Run 200m
125 DU
Run 200m
150 DU
A. SLOW Snatch Deadlift (finish in scoop position)
Every rep should take 5 seconds. Slow and controlled, focusing exclusively on accuracy of all the proper positions from ground to scoop position.
Work up in weight as follows:
3 x 3 (increasing weight)
2 x 2 (increasing weight)
3 sets of 1 (increasing weight)
B. Snatch HIGH Pulls (same SLOW pull until mid-thigh, and then explode through middle)
Work up to challenging (perfect form) set of 2 reps
C. Work to challenging weight for complex:
1 Hang Snatch HIGH PULL
1 Hang Power Snatch
1 Hang Squat Snatch
D. Full Snatch
Work up to challenging single (without breaking form points practiced in A, B and C)
Ok if you miss the rep in the CATCH, but you should strive to have no errors or miscues in the movement from the ground to scoop position
Wed June 15, 2016
Cass Clash workouts now released in the Members Only group on Facebook. If you aren't part of it, ask a coach to give you access!
Cass Clash Partner Competition coming up on Saturday July 2nd! It's only 3 weeks away!
RX and scaled divisions
Same gender teams
3 Workouts + 1 Floater
Prizes
Drinks in PB after
#community
Get your team signed up now!! Registration form on front desk
A. Full Cleans – Working sets of reps 3-2-1 (increasing weight, and nothing is TnG)
Scale as:
Hang Power Clean + Front Squat
B. Front Squats – EMOM x 8 min - 1 rep at 80-85% max
C. Deadlifts – Reps 10-8-6-4-2
(Increasing weight, such that top set of 2 reps is at about 80% max)
D. AMRAP 7 min:
2 Power snatch (110/75, ADV 155/105)
8 Pistols (alternating legs)
8 KBS (53/35, ADV 70/53)
12 Abmat Sit-ups (ADV 12 GHD)
Tue June 14, 2016
Cass Clash workouts now released in the Members Only group on Facebook. If you aren't part of it, ask a coach to give you access!
Cass Clash Partner Competition coming up on Saturday July 2nd! It's only 3 weeks away!
RX and scaled divisions
Same gender teams
3 Workouts + 1 Floater
Prizes
Drinks in PB after
#community
Get your team signed up now!! Registration form on front desk
A. Muscle-up transition practice x 5 minutes
ADVANCED:
Strict Muscle-up practice or EMOM x 5 minutes
B. Kipping Pull-ups – EMOM x 8 min (choose number to complete unbroken each minute)
ADVANCED:
Muscle-ups (kipping) – EMOM x 8 min (choose number to complete unbroken each minute)
C. EMOM x 10 min (alternating movements)
5-8 Strict HSPU (OR AMRAP 20 seconds of Handstand Walking)
5 One-Arm Ring Rows per arm (ADV 1 legless Rope Climb)
D. AMRAP 8 min:
RX Workout:
2 Wall-Climbs
4 Box Jumps (24/20)
6 Pull-ups
8 Push-ups
ADV Workout:
2 Muscle-ups
4 Box Jumps (30/24)
6 CTB Pull-ups
8 Clapping Push-ups
Mon June 13, 2016
Cass Clash Partner Competition coming up on Saturday July 2nd! It's only 3 weeks away!
RX and scaled divisions
Same gender teams
3 Workouts + 1 Floater
Prizes
Drinks in PB after
#community
Get your team signed up now!! Registration form on front desk
A. 3-Position Snatch – Quickly work to challenging but smooth weight for the day
Ground, Below knee, mid thigh
work to complete all three reps without dropping barbell)
Then Drop weight to 80-85% of top weight and complete one more
set of 3-pos snatch, working on reinforcing perfect movement patterns
Scale as:
3-Position Power Snatch + OHS after each rep
B. Back Squat “clusters” to be performed as follows:
3 reps, rack bar, rest 10 seconds
3 reps, rack bar, rest 10 seconds
3 reps, rest 2 minutes
***Each “cluster” consists of 9 total reps
Complete 3 sets of increasing weight
C. For Time (10 min cap):
30 Burpees (touch TTB bar overhead)
40 TTB
50 OHS (75/55#)
Sat June 11, 2016
Cass Clash Partner competition on Saturday July 2nd. Find a partner, add it to your calendar, and get ready for an awesome day of competitive exercise followed by raging it up along bar-row in PB. Prices just went up to 35 dollars per team, and will go up to 40 dollars on June 13. Get your team registered by signing up on the sheet on the front desk!
A. Thruster – Work up to challenging weight for 3 reps
B. Hero Workout “Coe” – 10 Rounds For Time:
10 Thrusters (95/65)
10 Push-ups (ADV Ring Push-ups)
Fri June 10, 2016
A. Alternate Movements x 5 sets each:
Strict Pull-ups – 5 x 5 (increase load on each set to a tough set of 5)
Strict Dips – 5 x 5 (increase load on each set to a tough set of 5)
B. Snatch-Grip RDL – 3 x 8-10 @ 90% snatch max
C. Complete each 3-min AMRAP in order with designated rest:
AMRAP 3 min:
Run 200m / 20 Cal Row
50 Double-unders
Max reps Burpee Pull-ups (ADV: Muscle-ups)
Rest 3 min
AMRAP 3 min:
Run 200m / 20 Cal Row
50 Double-unders
Max reps Pull-ups (ADV CTB)
Rest 3 min
AMRAP 3 min:
Run 200m / 20 Cal Row
50 Double-unders
Max reps Ring Dips (scale: Bench Dips)
Thur June 9, 2016
Cass Clash Partner competition on Saturday July 2nd. Find a partner, add it to your calendar, and get ready for an awesome day of competitive exercise followed by raging it up along bar-row in PB. Prices just went up to 35 dollars per team, and will go up to 40 dollars on June 13. Get your team registered by signing up on the sheet on the front desk!
A. Alternate Movements x 4 sets each:
Push Press x Reps 8-6-4-2 (increasing weight)
Rest 1 min
Hanging L-Sit x 30 seconds accumulated time
Rest 1 min
B. Kipping HSPU technique work x 6-8 minutes
(ADV completed EMOM x 5 min of Kipping HSPU – Choose deficit such that 5 reps is challenging)
C. AMRAP 12 min:
Row 1000m buy-in
Then get as far as possible in ladder in remaining time (Double reps each round):
1 Wall-Climb
3 Deck Squats (Reverse Burpees)
10 Russian KBS (53/35, ADV 70/53)
2 Wall-Climbs
6 Deck Squats
20 Russian KBS
4 Wall-Climbs
12 Deck Squats
40 Russian KBS
8 Wall-Climbs
24 Deck Squats
80 Russian KBS
Jerks
A. Footwork drills to work on proper landing and catch position for Split Jerk
B. Work to challenging weight for complex:
1 Strict Press + 2 Push Press + 3 OH Lunges (in Jerk stance)
***For OH Lunge, only complete reps with Jerk leg forward,
and make sure to keep Jerk Grip on the bar the whole time,
maintaining proper Split Jerk footwork throughout
C. Work to challenging weight for complex:
1 Push Press + 1 Push Jerk + 2 Split Jerks
D. EMOM x 15 min - 1 Split Jerk
(add weight each minute when prior rep was PERFECT)
Wed June 8, 2016
Cass Clash Partner competition on Saturday July 2nd. Find a partner, add it to your calendar, and get ready for an awesome day of competitive exercise followed by raging it up along bar-row in PB. Prices just went up to 35 dollars per team, and will go up to 40 dollars on June 13. Get your team registered by signing up on the sheet on the front desk!
A. Full Cleans – Work up to heavy single for the day (no misses)
Then complete EMOM x 5 min of 1 perfect rep @ 85-90% of single above
Scale as:
Hang Squat Clean
OR
Hang/Power Clean + Front Squat
B. 1 & ¼ Front Squats – Work to a challenging double for the day
Video demo is for back squat, but the same applies for front squat
http://www.catalystathletics.com/exercise/168/1-14-Squat/
C. 4 Rounds for time (10 min cap):
10 Power Snatch (75/55, ADV 110/75)
15 Wall-Balls (20/14# to 10/9 ft)
Tue June 7, 2016
Cass Clash Partner competition on Saturday July 2nd. Find a partner, add it to your calendar, and get ready for an awesome day of competitive exercise followed by raging it up along bar-row in PB. Prices just went up to 35 dollars per team, and will go up to 40 dollars on June 13. Get your team registered by signing up on the sheet on the front desk!
A. Muscle-up transition practice x 5 minutes
ADVANCED:
Strict Muscle-up practice x 5 minutes
B. Kipping Pull-ups – EMOM x 8 min (choose number to complete unbroken each minute)
ADVANCED:
Muscle-ups (kipping) – EMOM x 8 min (choose number to complete unbroken each minute)
C. EMOM x 10 min (alternating movements):
5-8 Kipping HSPU (scale or add deficit to meet rep range)
8-10 Ring Rows (ADV – 1 legless Rope Climb)
D. AMRAP 10 min:
15 Power Cleans (95/65)
15 Box Jump / Step-up overs (24/20’’)
15 TTB (scale KTE)