Monthly Archives: January 2013

01.31.2013

Warm-up Drills I. Speed Rope 2:00 II. 9 Fundamentals x 5 reps each (45lbs) III. Mobility “The Mass Effect” Complete as many rounds/reps as possible of the following movements. There are three separate AMRAPs of 7:00/6:00/5:00 each with a rest interval of 1:30 between efforts. 4 x Front Squat (1.25xBW) 8 x Toes-2-Bar 12 x DB Snatch (75/50lbs) 21 x Double-unders Rest x 1:30 Post scores to comments. “Unit Cohesion” In teams of 2 athletes complete the following for time T1: Row 30kcal T2: Hold 2 x KB Front Rack (24kg) Rotate... T2: Row 30kcal T1: Hold 2 x KB Front Rack (24kg) Rotate... T1: Row 25kcal T2: Hold 2 x KB Front Rack (24kg) Rotate... T2: Row 25kcal T1: Hold 2 x KB Front Rack (24kg) Rotate... T1: Row 20kcal T2: Hold 2 x KB Front Rack (24kg) Rotate... T2: Row 20kcal T1: Hold 2 x KB Front Rack (24kg) Notes: Each time Teammate #2 drops or fails to maintain the Front Rack Hold it adds 25m to Teammate #1's Rowing. Each athlete will rotate through the Row and the Hold each 3 times. Score is total time to completion. Post scores to comments.
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01.30.2013

Warm-up Drills I. Row 500m II. 2 Rounds for Quality of 5 x KB Sumo Deadlift High Pull 5 x "Russian" KB Swings 5 x "American" KB Swings 5 x Goblet Squats 10 x Push-ups (CFGS) 15 x Hollow Rocks III. Mobility “Superfluous” Complete for time Run 800m Then... 15-12-9-6-3 reps of Ground-2-Overhead (.75xBW) Ring Push-ups Notes: C&J or Snatch are the barbell options for Ground-2-Overhead. Post scores to comments. Skill Development 25-20-15-10-5 reps of GHD Sit-ups Back Extensions
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01.29.2013

Warm-up Drills I. Row 2:00 II. 9 Fundamentals x 5 reps each (45lbs) III. Mobility Impact/Focus: Back Squat Ascension Ladder Every minute on the minute execute the prescribed number of Back Squats. On the first minute perform one Back Squat, on the second perform two Back Squats, on the third minute perform three Back Squats... Continue climbing up the ladder in this manner until the number of Back Squats can not longer be completed in the one minute window of time allotted. Notes: Back Squats today are at 135/95lbs respectively; scale loads as needed. Post scores to comments. "Mini-Sail" For time: 25 x Walking Lunges 25 x Pull-ups 25 x Ring Dips 25 x Toes-2-Bar 25 x Sumo Deadlift High-Pull (65/45lbs) 25 x Slammies (40/20lbs) 25 x GHD Sit-ups 25 x Thrusters (65/45lbs) Post times to comments.
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01.28.2013

Warm-up Drills I. Speed Rope x 2:00 II. 2 Rounds of 7 x Deadlifts (45lbs) 7 x Front Squats (45lbs) 7 x Push Press (45lbs) 7 x Bent Over Rows (45lbs) III. Mobility Impact/Focus: HSPU EMOTM Every minute on the minute for 10 Minutes execute the most challenging Handstand Push-up standard possible. Athletes looking to compete in the games are encouraged to work kipping into the mix provided strict movement workloads have been completed. “Pacifists Gone Sterile” Complete 3 Rounds for total points by executing as many repetitions/producing maximum wattage (Rower). Rest 1:00 between each round. 1:00 x Average Power Output (Wattage) 1:00 x Bench Press (1xBW) 1:00 x American KB Swings (32/24kg) 1:00 x Front Squat (1xBW) 1:00 x Power Clean (1xBW) 1:00 x Rest Post scores to comments.
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01.25.2013

Warm-up Drills I. Row 750m II. Burgener Drill III. 2 Rounds of 12 x Barbell Row (45lbs) 12 x Front Squat (45lbs) 12 x Goodmornings (45lbs) 12 x Push Press (45lbs) IV. Mobility "Stockholme Syndrome" Complete as many rounds as possible in 20:00 of 200m Run 7 x Thrusters (115/75lbs) Max Reps x Double-unders Notes: Each failed set Single/Double-unders heralds the start of a new round with a 2oom Run. Post scores to comments. Skill Development 3 Rounds at your own pace of :15 x Handstand Hold (or handstand walk 20ft) 15 x Back Extensions :15 x L-sit/V-sit
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01.24.2013

Warm-up Drills I. Row 3:00 II. 2 rounds of 20ft Duck Walk 20ft Crab Walk 20 ft Bear Crawl 20ft Leg Kicks 20ft Lateral Lunges 20ft Inchworms III. Mobility "Three White Horses?" 10 Rounds for time 2 x Back Squats (1xBW) 4 x Handstand Push-upss 8 x American KB Swings (32/24kg) Post scores to comments.
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01.23.2013

Warm-up Drills I. Row 2:00 II. 9 Fundamentals x 5 reps each (45lbs) III. Mobility "Nasty Girls" 3 Rounds for time of 50 x Air Squats 7 x Muscle-ups 10 x Hang Power Cleans (135/95lbs) Post scores to comments. Skill Development Against as 12:00 minute running clock Even minutes: Max Seconds x L-sit hold Odd minutes: Max Reps x Double-unders
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01.22.2013

Warm-up Drills I. Run 400m II. 2 rounds of 20ft duck walk 20ft bear crawl 20ft crab walk 20ft leg kicks 20ft lateral lunges 20ft inchworms III. Mobility Impact/Focus: Deadlift 5-3-1+ Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight. Percentages for sets and reps are derived from this number. The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed. 5 x 40% 5 x 50% 5 x 60% 5 x 75% 3 x 85% 1+ x 95% Post sets/reps/loads to comments. “Stop Resisting” Complete 21-15-9 reps/kcal for time of Row (kcal) Burpee w/ Straight-Arms & Jump+Touch (Rig) Thrusters (95/65lbs) Ring Push-ups Box Jumps (24/20'') Post times to comments. Skill Development Individual Skill Training or Mobility/Flexibility/Pre-hab/Recovery efforts. Rest up for Tomorrow.
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01.21.2013

Warm-up Drills I. Speed Rope x 2:00 II. 3 Rounds of 10/8/6 x Air Squats 10/8/6 x Push-ups (CFGS) 2/2/2 x Rope Climb III. Mobility Impact/Focus: Bench Press 5-3-1+ Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight. Percentages for sets and reps are derived from this number. The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed. 5 x 40% 5 x 50% 5 x 60% 5 x 75% 3 x 85% 1+ x 95% Post sets/reps/loads to comments. “Blue Monday” Complete the following workload as quickly as possible with one of the available options for loads. Sets and Reps may be partitioned as necessary. 4500/3000lbs x Front Squat 75 x GHD Abmat/Sit-ups Spoiler Alert: Choose Front Squat loads from the male/female lists below; remember to bear in mind the reps respective to each option according to the requisite 4500/3000lbs that must be moved through a legitimate Front Squat range of motion. Male: 95lbs/135lbs/165lbs/185lbs/205lbs/225lbs/245lbs/265lbs... Female: 55lbs/85lbs/100lbs/125lbs/145lbs/170lbs/185lbs... Post scores to comments. Skill Development Complete for Quality 6-8:00 x Inversion Time
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01.18.2013

Warm-up Drills I. Row 2:00 II. 9 fundamentals x 5 reps each III. Mobility "Manifest Destiny" For time 20 x Handstand Push-ups 30 x DB Burpee Ground-2-Overhead (50/35lbs) 40 x Ring Dips 50 x GHD Sit-ups 60 x Burpees Row 70kcal Post scores to comments.
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01.16.2013

Warm-up Drills I. Row 750m (BWx1<Avg Wattage) II. 2 Rounds of 5 x KB Sumo Deadlift (24/16kg) 5 x KB Sumo Deadlift High Pull (24/16kg) 5 x American KB Swings (24/16kg) 10 x Reverse Walking Lunges 10 x Walking Lunges 15 x Hollow Rocks (2ct) III. Mobility Impact/Focus: Deadlift 3-3-3+ Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight. Percentages for sets and reps are derived from this number. The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed. 5 x 40% (warm-up) 5 x 50% (warm-up) 5 x 60% (warm-up) 3 x 70% 3 x 80% 3+ x 90% Post sets/reps/loads to comments. “Hoarfrost” Against a 15:00 Running Clock complete the following: 21 x Back Squat (1.5xBW) Then... In the time remaining Complete as many Rounds/Reps as possible of 9 x Medicine Ball Cleans (40/20lbs) 15 x Ring Push-ups 21 x GHD Sit-ups/Abmat Sit-ups (anchored) Notes: Tax each rest taken during the Back Squats with 20 ft x Burpee Broad Jumps per offense. Post scores to comments. Skill Development 8 Rounds of (:10 work x :20 rest) x Cliffhanger Drills I. Hang from a Pull-up Bar with both hands and rotate grip from overhand to underhand as many times as possible during each work interval. II. 8 Rounds of (:10 work x :20 rest) x Band Resisted Barbell/Axle Barbell Deadlift Lockouts III. Walk with KB's, DB's, or Axle Bars for the prescribed work/rest intervals with a challenging weight.
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01.15.2013

Warm-up Drills I. Run 400m II. 2 rounds 20ft duck walk 20ft bear crawl 20ft crab walk 20ft leg kicks 20ft lateral lunges 20ft inchworms III. Mobility Impact/Focus: Weighted Pull/Chin-ups Weighted Pull-ups/Chin-ups 5-3-3-1-1-1 Post loads to comments. “Olynastics” For time Run 200m 12 x Power Clean (165/110lbs) 12 x Handstand Push-ups Run 200m 9 x Power Clean (165/110lbs) 9 x Handstand Push-ups Run 200m 6 x Power Clean (165/110lbs) 6 x Handstand Push-ups Notes: Scale movements/loads as necessary. Post scores to comments. Skill Development 6-8 Sets of :05-:15 of L-sit holds (or variations/scaled movements)
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01.14.2013

Warm-up Drills I. Speed Rope x 2:00 II. 9 Fundamentals x 5 reps each III. Mobility Impact/Focus: Bench Press 3-3-3+ Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight. Percentages for sets and reps are derived from this number. The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed. 5 x 40% (warm-up) 5 x 50% (warm-up) 5 x 60% (warm-up) 3 x 70% 3 x 80% 3+ x 90% Post sets/reps/loads to comments. “Boston Tea Party” For time Row 1000m 25 x Wallball (20/14lbs) Row 750m 50 x Wallball (20/14lbs) Row 500m 75 x Wallball (20/14lbs) Post scores to comments.
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01.11.2013

Warm-up Drills I. Row 2:00 II. 9 Fundamentals x 5 Reps each (45/30lbs) III. Mobility “MOAR Education” For Time 5 x Rope Climbs 15 x Thruster (135/95lbs) 30 x DB Snatch (50/35lbs) 45 x Wallball (20/14lbs) 60 x KB Swings (32/24kg) 75 x Push-ups 100 x Squat Jump & Touch (Rig) Notes: Squat Jumps are executed as an Air Squat with a 2 handed Jump and Touch to a Pull-up Bar. Post scores to comments. Skill Development In Teams of 2 Athletes complete the following for time 200 x GHD/Abmat Sit-ups Notes: Only one athlete may work at a time. Post scores to comments.
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01.10.2013

Warm-up Drills I. Row 3:00 II. 3 Rounds of 5 x Push-ups (CFGS) 5 x Deadhang Pull-ups 10 x Air Squats III. Mobility “P.A.I.” Complete as many Rounds/Reps as possible in 9:00 of 5 x Squat Cleans (135/95lbs) 3 x Handstand Push-ups 1 x Muscle-up Post Rounds/Reps completed to comments. Skill Development 4 Rounds of 10 x Toes-to-Bar/ Knees-to-Elbows 10 x Back Extensions 30 x Double-unders
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01.09.2013

Warm-up Drills I. Row 3:00 II. 2 Rounds 5 x Deadlift (45/30lbs) 5 x Hang Power Clean (45/30lbs) 5 x Front Squat (45/30lbs) 5 x Push Press (45/30lbs) III. Mobility Impact/Focus: Deadlift 5-5-5+ Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight. Percentages for sets and reps are derived from this number. The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed. 5 x 40% 5 x 50% 5 x 60% 5 x 65% 5 x 75% 5+ x 85% Post sets/reps/loads to comments. “Brokedown Palace III” Complete as many rounds/reps as possible in 5:00 of 3 x Clean & Jerk (145/105lbs) 30 x Double-unders Then... Complete as many rounds/reps as possible in 5:00 of 2 x Clean & Jerk (175/105lbs) 20 x Double-unders Then... Complete as many rounds/reps as possible in 5:00 of 1 x Clean & Jerk (205/105lbs) 10 x Double-unders Notes: There will be a :30 second rest interval between each AMRAP for athlete's to jot down their scores and prepare for the next wave of viciousness. Post scores to comments.
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01.08.2013

Warm-up Drills I. Run 800m II. 2 Rounds of 20ft duck walk 20ft bear crawl 20ft crab walk 20ft leg kicks 20ft lateral lunges 20ft inchworms III. Mobility Impact/Focus: Bench Press 5-5-5+ Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight. Percentages for sets and reps are derived from this number. The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed. 5 x 40% 5 x 50% 5 x 60% 5 x 65% 5 x 75% 5+ x 85% Notes: Athletes that wish may work through 5 sets of 5 reps disregarding percentages for the following three weeks with their choice of either Close Grip or Traditional Bench Press movements. Post sets/reps/loads to comments. “A 200 Remix Tribute” Work through the following work/rest intervals attempting to complete as many reps as possible during each movement. Score is time/intervals necessary to complete a total of 200 repetitions, partitioning the reps as necessary. :45 x Overhead Lunges (35/15lbs) :15 x Rest/Transition :45 x Burpee Box Jumps (24/20'') :15 x Rest/Transition :45 x Abmat Sit-ups (unanchored) :15 x Rest/Transition :45 x Bumper Plate Ground-2-Overhead (45/25lbs) :15 x Rest/Transition/Repeat Notes: Overhead Lunges are performed stationary as opposed to their 'Walking' variation. Burpee Box Jumps are executed as a normal Burpee Box Jump but without a Push-up component. Post scores to comments.
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