Fri Nov 27, 2015
Reminder that Friday schedule is just 2 classes - 9am and 10am.
Saturday schedule back to normal:
8am, 9am - FITNESS CLASS
10am to 1pm - OPEN GYM
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 10 min:
12 Russian KBS (heavier than full swings)
12 Burpees (lateral over bar)
12 Thrusters (moderate weight)
A. Front Squats - 3-2-1 (increase weight each set – top single should be about 95%)
B. MAP – Complete 1 round every 5 min x 4 rounds (score is slowest round):
12 Pull-ups
12 Wall balls – 20/14 lbs
12 Power cleans – 95/65 lbs
30 cal Row or Run 400m
C. AMRAP 7 min:
Farmers carry 100 feet (100/70# KB in each hand)
10 Push-ups on Kettlebells
Complete part D on your own after class (time permitting):
D. Row 3000m at casual conversational pace. Every 1000m, get off and perform + 10 TGU (alternating arms, as heavy as possible with perfect form. Working on the OH position stability etc...)
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
Wed Nov 25, 2015
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. 6 Rounds (12 min cap):
2 Wall-Climbs
8 Pull-ups
12 Wall-Balls
A. Work up to heavy weight for complex: 1 squat clean thruster + 1 thruster
B. Strict Pull-ups (weighted) – 3 sets of 4-6 reps (rest as needed between)
C. Strict HSPU – 3 sets x max reps (rest as needed between)
D. 6 rounds For Time (12 min cap):
6 Front squats – 185/120 lbs (scale to challenging UNBROKEN weight)
2 wall-climbs
1 legless rope climb (scale to 5-8 reps of strict pull-ups)
Complete part E on your own after class (not available for 5pm - Last class of day on Wednesday)
E. 5 Rounds:
Row, Airdyne or Run x 2 min @ Z1 pace (easy and light effort)
Awkward gymnastics skill practice x 1 min
Examples:
Free-standing HSPU (from tri-pod to HS and back into tripod under control)Handstand walk, rope climbs, muscle-ups/ burpee MU (bar/rings), kip-ups, bar pullovers/rollovers, triple-unders, planks 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 24, 2015
Schedule for T-giving Week:
Wednesday - NORMAL, except 6pm and 7pm CANCELLED
Thursday - ONE LONG WORKOUT 9am to 1030am
Friday - CLASS ONLY 9am and 10am
***Programming for Friday will be normal, with all three class options offered (CF, Fitness and Bodybuilding)
SATURDAY - NO CHANGES
A. AMRAP 8 min:
10 Goblet Squats (3 bounces at bottom of each rep)
15 Hollow Rocks
Rest 5 min
B. Reps 20-16-12-8 for quality (ok to break sets to ensure quality):
Ring Rows
Z-Press with DB’s
Rest 5 min
C. Farmers Carry – 400m FOR HEAVIEST LOAD (8 min cap)
One KB or DB in each hand
A. Work to heavy weight for complex:
2 Clean pulls + TnG power clean + BKN squat clean
B. MAP – Complete 1 round every 5 min @ 80-85% x 2 rounds:
Run 200m
12 Burpees
12 Box Jump overs – 24/20’’
50 Double-unders
12/8 Ring Dips (male/female) - scale to sustainable number
C. Only rest until the 5 min mark (think of this as an extension of part B), and then complete the exact same thing as part B (1 round every 5 min x 2 rounds) but reverse the order. Start with Ring Dips etc…This is all MAP, so the goal is still to get the same time on all parts.
A. Complete AMRAP 10 min (rest 5 min) repeat AMRAP 10 min:
***Goal is to get the same result on both AMRAPS, so try and keep a smooth consistent pace and not come out super hot just because it’s “easy” as first.
Run 200m
8 Burpee Pull-ups
16 Box Step-ups (8 per leg, alternating)
24 Double-unders / 48 single-unders
B. 12 min of mobility work - 2 Rounds, spending 2 min at each station:
Wall/Couch stretch
Foam Rolling / Lacrosse Ball (focus on upper back and shoulder girdle)
Bands hanging from pullup bar to stretch lats and shoulders
Pigeon stretch on high box plus “air RDL’s” increasing ROM of hamstrings
Mon Nov 23, 2015
Schedule for T-giving Week:
Wednesday - NORMAL, except 6pm and 7pm CANCELLED
Thursday - ONE LONG WORKOUT 9am to 1030am
Friday - CLASS ONLY 9am and 10am
***Programming for Friday will be normal, with all three class options offered (CF, Fitness and Bodybuilding)
SATURDAY - NO CHANGES
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Reminder:
>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. 3 Rounds For Time (11 min cap):
Run 200m
16 DB Snatches (alternate arms every 4 reps)
12 Box Jumps / Step-ups
A. Work to heavy weight for complex:
Snatch Pull x 1
BKN snatch x 1
Hang snatch (mid thigh) x 1
Snatch Bal x 1
OHS x 1
B. Back Squats – 3-2-1 (increase weight each set – top single should be about 95%)
C. Complete #1, then rest till the 3 min mark and then complete #2. Then rest till 6 min mark, and then repeat for one more round of each… This is NOT MAP, so go all out. Scale thruster to heavy but UNBROKEN weight
1. 4 Thrusters (155/105 lbs) + 8 TTB + 4 Thrusters
2. 8 TTB + 4 Thrusters + 8 TTB
Complete part D on your own after class (not available for 7pm):
D. 6 Sets – Row or Airdyne 30 sec (rest 2:00) all-out. High stroke rate.
A. Alternate movements:
Dips
Chest-Supported Barbell Row
B. Back Squats
C. Alternate movements:
DB Overhead Press
BB Curls
