Mon Dec 28, 2015
Schedule for New Years Week:
Mon, Tue and Wed - NORMAL SCHEDULE
Thursday - CANCEL 6pm and 7pm, otherwise NORMAL
Friday - CLOSED - 5th annual Pub Crawl
Saturday - 10am to 1pm OPEN GYM (Cancel 8am and 9am class)
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Reminder for Fitness and Bodybuiding:
>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. For Time (12 min cap):
100 Double-unders (200 singles)
50 Burpees
40 KBS
30 Box Jumps / Step-ups
20 Strict Pull-ups (Difficult version of Ring Rows if scaling strict pullups)
10 Reverse Burpees
A. Back Squats – 3 sets of 5 reps (same weight for the 3 working sets @ approx. 80%)
B. AMRAP 6 Min – Ascending ladder of reps 1-2-3-4-5-6-7 etc…
Snatch anyhow @ 70-75% max
Burpee Ring muscle-ups
C. 3 Rounds @ consistent pace (goal is for same time on each round):
60 Double-unders
30 Wall-Balls – 20/14 lbs (10/9 feet)
20 TTB
***Complete part D on your own after class (Not available for 7pm):
D. AirDyne – 3 Rounds:
30 sec hard + 30 sec slow
45 sec hard + 45 sec slow
60 sec hard + 60 sec slow
A. Alternate movements:
Dips
Chest-Supported Barbell Row
B. Back Squats
C. Alternate movements:
DB Overhead Press
BB Curls
Thur Dec 24, 2015
ONE CLASS Dec 24 @ 10am
***12-Days of Xmas workout
(plan on being here for 90 minutes including warm-up and clean-up)
CLOSED Friday Dec 25
Saturday Dec 26 - OPEN GYM 10am to 1pm
***8am and 9am classes are CANCELLED
CLOSED Sunday Dec 27
***Will post schedule for the following week soon. Stay tuned to the announcements page
12 Days of Xmas Workout
To be performed as:
1, then 2+1, then 3+2+1, then 4+3+2+1 etc… until the final round which starts at 12, and ends at 1
Using this workout as example, it would go as follows:
1 Snatch, then 2 Muscle-ups, then 1 Snatch, then 3 Thrusters, then 2 Muscle-ups, then 1 Snatch, then 4 Burpee Box Jumps, then 3+2+1 etc...
1 Snatch anyhow (65% max)
2 Muscle-ups (scale to 1 Wall-climb or 2 Burpee Pull-ups)
3 Thrusters (same bar)
4 Burpee Box Jumps
5 Power Cleans (same bar)
6 Pull-Ups (CTB)
7 KBS
8 Push-Ups
9 Deadlifts (same bar)
10 TTB
11 Front Squats (same bar)
12 Cal Row
See FITNESS workout
See FITNESS workout
Wed Dec 23, 2015
***PLEASE NOTE the Wednesday schedule has changed from original posting
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. For Time:
400m with 2 Kettlebells
400m with 1 Kettlebell
400m Run
A. Run 800m @ 100% (rest 8 min) and then Run 800m @ 100%
Don’t worry about pacing. This is an all-out effort for 800m each time
Rest as needed
B. Tabata (8 rounds of 20 sec on, 10 sec off) – Score will be the “lowest” number for each:
***Complete 8 rounds of HSPU, then 8 rounds of DU etc…
***Rest 1 min after completing each exercise for 8 rounds, then moving directly into the next exercise
1. HSPU
2. Double-unders
3. Power snatch – 75/55 lbs (go for speed of reps here)
4. Reverse Burpees
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:
RDL
Strict HSPU (scale as HS Hold / Box HSPU)
Tues Dec 22, 2015
***PLEASE NOTE the Wednesday schedule has changed from original posting
A. Work up in weight for DB Snatch – Goal to find heavy double for each arm
B. AMRAP 10 min (rest 5 min) Repeat AMRAP 10 min:
2 DB Snatch per arm (@ 75-80% of part A)
4 High Box Jumps (whatever high is for you, and step down)
6 Burpees
8 KBS
10 Wall-Balls
A. 15 min to establish top weight for complex:
Squat clean + Hang squat clean + Jerk
B. 2 Rounds for max reps at each station:
30 sec power cleans – 165/110 lbs (rest 30 sec)
30 sec muscle-ups (ring or bar) (rest 30 sec)
30 sec pistols (alternate legs) (rest 30 sec)
30 sec TTB (rest 30 sec)
Rest 5 min
C. 2 Rounds for max reps at each station:
30 sec squat cleans – 165/110 lbs (rest 30 sec)
30 sec muscle-ups (opposite of ring or bar from part B) (rest 30 sec)
30 sec box jump-overs – 24/20’’ (rest 30 sec)
30 sec CTB pull-ups (rest 30 sec)
See FITNESS workout
