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052520-053020

May 25, 2020

 

Monday 052520

Three classes 
7:15AM, 8:30am, and 9:45AM

WARM-UP 
AMRAP x 6 MINUTES
100m Run 
3 Ring Rows or Jumping Pull-ups
3 Push-ups 
6 Air Squats 

WORKOUT 
"MURPH"

FOR TIME*
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

*If you have a 20# weighted vest, put it on! Reps for the BW movements can be completed in any sequence.

(Score is Time) 

***LOWER VOLUME VERSION*** 
FOR TIME*
1 Mile Run
into...
10 ROUNDS
5 Pull Option**
10 Push-Ups
15 Squats
into...
1 Mile Run

*Mandatory break-up the reps into 10 rounds. No vest.

**Options for Pull - Heavy KB Swings, Bent Over Rows, Renegade Rows (No Push-Up), Heavy DB Deadlift, Ring Rows or any other Pull-Up sub!

*** You can also scale run in half as well!

Tuesday 052620

WARM-UP 
FOR QUALITY @ MODERATE EFFORT (9 MIN CAP)

500m Row or 1500m Bike

2 ROUNDS
5 Bootstrappers
5 PVC Good Mornings
5 Inch Worms + Push-Up

2 ROUNDS
8 Barbell Good Mornings
8 Scap Push-Ups
8 Scap Pull-Ups
8 Tuck Ups

2 ROUNDS
10 RDLs w/ Barbell
10 Perfect Push-Ups
10 Kip Swings or Kip Swing + Knees-Up

*After the Warm-up have your athletes grab a quick drink of water and then gather back together to go over the teaching of the Deadlift 

STRENGTH 
ON A 15:00 RUNNING CLOCK...
Build to Heavy 3-Rep Deadlift

(Score is Load) 

WORKOUT 
FOR TIME
30-20-10*
Deadlift (245/165)|(165/110)
Toes to Bar

*50 Double Unders after each full set

(Score is Time) 

Wednesday 052720

WARM-UP 
STRENGTH 
5 SETS*
1 Push Press
+
2 Push Jerk
+
3 Split Jerks

*Start moderate and build to heavy set with perfect mechanics. Bar can come from the rack or the floor.

(Score is Load) 

WORKOUT 
AMRAP x 10 MINUTES
6 Push Jerk (155/105)|(115/75)
15/12 Cal Row

(Score is Rounds + Reps) 

OPTIONAL COOL DOWN 
FOR RECOVERY
5:00 Foam Rolling Upper Back / Shoulders

(No Measure) 

Thursday 052820

3 Rounds of…
5/5 SA KB Sumo Deadlift
5/5 SA RKBS
10 Plank Transitions
10 Scap Pull Ups

From here, go into a brief teaching session on the Rope Climbs... 

WORKOUT 
EMOM x 18 MINUTES
MIN 1 -- :50 Max Reps of "KB Flow" (53/35)|(35/26)*
MIN 2 -- :50 Max Reps of "BW Flow"**
MIN 3 -- :50 Max Reps Strict Pull Ups

*1 Rep of "KB Flow" is...
1 SA Russian Swing (L)
1 SA KB Hang Clean (L)
1 SA Russian Swing (R)
1 SA KB Hang Clean (R)

**1 Rep of "BW Flow" is...
1 Air Squat
1 Step-Back to Plank
1 Sit-Thru (L)
1 Sit-Thru ®

(Score is Reps) 

FINISHER 
3 SETS
1:00 Max Cals on Bike
1:00 KB Plank Taps
1:00 Alt. V-Ups

-Rest 1:00 b/t Sets-

(Score is Lowest Cals on Bike) 

Friday 052920

Workout 

WARM-UP 
GENERAL WARM-UP (7:00)

2:00 on any monostructural piece (moderate!)

INTO…

2 SETS
10 PVC Passes (straight arms and controlled)
10 PVC Snatch Balance (to ½ Squat Power)
10 PVC Back Back Squats (:02 pause in the bottom)
10 PVC Behind the Neck Presses (from the bottom of the last squat!)
20 PVC Hops (jump from side to side) 

STRENGTH 
ON A 20:00 RUNNING CLOCK...
Build to 3RM Snatch*

*Power or Full, Athlete Choice

(Score is Load) 

BENCHMARK WORKOUT 
"ISABEL"

FOR TIME
30 Power Snatch (135/95)|(95/65)

*Last seen in 2018

(Score is Time)

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