Mon Jan 18, 2016
Come test your strength, hangout with friends, eat, drink and be awesome. The One Ton Challenge is coming to San Diego Athletics on Jan 30th and 31st, 2016.
No strength requirement. Just a love of lifting things up and putting them down. #noconditioning
Details and sign-up at www.onetonclub.com - Use code LIFTINGPARTNERS to save 20% for you and a friend, when you both sign up together!
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Checkout the "Shop" at San Diego Athletics for Nutrition manuals and Open Prep programs - http://on.fb.me/1ZtZXIE
Checkout the new page for Elite Athlete Training with daily tips and articles to help optimize your training - http://on.fb.me/1RutfYc
***New Fitness cycle will start 1/25 or 2/1 - Details to come
A. Back Squats
B. Alternate movements:
Dips / Push-ups (weighted as needed)
Bent-over Barbell Row
C. 5 Rounds (14 min cap)
5 Front Squats (moderate/heavy)
7 Pull-ups
9 Push-ups
Run 200m
***This is the start of the new "Open Prep" CrossFit cycle
A. Power snatch + Squat snatch – Work to heavy weight in 12 min
B. OHS – 30 Reps AFAP at weight that you can get for about 10-12 reps unbroken
C. AMRAP 14 min:
100 Wall-Balls – 20/14 (10 ft)
100 Double-unders
100 Burpees
30 Muscle-ups
***Complete part D on your own after class (not available for 7pm class):
D. Row 1000m (rest 2 min) repeat 1000m – Strategize for best 2000m score
***New Fitness cycle will start 1/25 or 2/1 - Details to come
A. Alternate movements:
Dips
Chest-Supported Barbell Row
B. Back Squats
C. Alternate movements:
DB Overhead Press
BB Curls
Sat Jan 16, 2016
Come test your strength, hangout with friends, eat, drink and be awesome. The One Ton Challenge is coming to San Diego Athletics on Jan 30th and 31st, 2016.
No strength requirement. Just a love of lifting things up and putting them down. #noconditioning
Details and sign-up at www.onetonclub.com - Use code LIFTINGPARTNERS to save 20% for you and a friend, when you both sign up together!
Bodybuilding and Fitness:
A. 4 sets each (rest as needed to ensure full recovery between movements):
Hang Power Cleans x Reps 10-8-6-4 (increasing weight each set)
Dips or Push-ups x Reps 15-12-9-6 (increasing difficulty each set)
B. Reps 15-12-9 “For Time”:
Hang Power Cleans @ weight used for 8-rep set in part A
Burpees (lateral over barbell)
Rest until 8:00 mark
C. Reps 15-12-9 “For Time”:
Front Squats (same barbell weight as hang power cleans)
KBS
Rest until 16:00 mark
D. Reps 15-12-9 “For Time”:
Pull-ups
Wall-Balls
A. For Time (15 min cap):
Run 1 mile (or row 2000/1600m)
30 Back-rack lunges (walking) – 165/110 lbs
60 KBS – 70/53 lbs
Rest as needed
B. 8 Rounds For Time (11 min cap):
8 DB Snatch (alternating arms) – 70/50 lbs
8 Burpees (jump onto 45# bumper, and show full extension at top)
See FITNESS workout
Fri Jan 15, 2016
Come test your strength, hangout with friends, eat, drink and be awesome. The One Ton Challenge is coming to San Diego Athletics on Jan 30th and 31st, 2016.
No strength requirement. Just a love of lifting things up and putting them down. #noconditioning
Details and sign-up at www.onetonclub.com - Use code LIFTINGPARTNERS to save 20% for you and a friend, when you both sign up together!
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. AMRAP 6 min:
Run 800m + Max reps Burpee Box Jumps
Rest 4 min (until 10:00)
D. AMRAP 6 min:
Run 800m + Max reps Burpee TTB
A. For Time (8 min cap):
50 GHD
25 Hang Power cleans – 205/125 lbs
***Scale HPC to weight you can do at least 3 reps at a time throughout
Rest as needed
B. 2 Rounds For Time (10 min cap):
30 Shoulder to OH – 135/95 lbs
30 CTB Pull-ups
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
DB Hammer Curls
Thur Jan 14, 2016
Come test your strength, hangout with friends, eat, drink and be awesome. The One Ton Challenge is coming to San Diego Athletics on Jan 30th and 31st, 2016.
No strength requirement. Just a love of lifting things up and putting them down. #noconditioning
Details and sign-up at www.onetonclub.com
A. Farmers Carry – 400m FOR HEAVIEST LOAD (8 min cap)
One KB or DB in each hand
B. 4 Rounds:
6-8 reps “one-arm” push-up for each side (scale to knees or hands elevated)
6-8 reps Hang DB Snatch for each side
6-8 reps Pistol or One-Leg Squat for each side
C. EMOM x 6 min – Complete 10-15 seconds of L-sit Hold variation
D. In a non-stop fashion, alternate “Side Plank” performing 30 seconds on one side before changing to opposite side. Look to sustain for 2-4 minutes
REST DAY
A. Complete Sequence, without stopping, at sustainable pace:
400m with 2 Med-balls
400m with 1 Med-ball
400m with nothing
B. Complete Sequence, resting as described with Row or Assault Bike:
(Total time = 24:30, including rest)
2 min on, 1 min off x 1 set
1 min on, 1 min off x 2 sets
30 sec on, 1 min off x 3 sets
20 sec on, 1:40 off x 4 sets
10 sec on, 50 sec off x 5 sets
***Note that as the work to rest ratio increases, the intensity should also increase
A. Snatch Balance + OHS – Increase to challenging but PERFECT set for 1 rep each
B. Work to heavy weight for complex with PERFECT Snatch form:
1 Snatch Lift-Off (pause 2 sec below the knee)
1 Snatch Deadlift to just above knee (pause for 2 seconds)
1 Snatch Deadlift to scoop position at high hang (pause for 2 seconds)
1 Snatch Pull from ground, Controlled and deliberate, ensuring you hit all the positions you just practiced in the prior 3 reps.
C. Work to challenging weight for complex:
***Start at moderate weight, and increase each time rep is perfect. Spend the remainder of class time on this complex, repeating the same weight multiple times if needed to ensure proper movement.
1 Power Snatch
1 Squat Snatch
1 OHS
