Monthly Archives: June 2013

06.28.2013

Warm-up Drills I. Row 3:00 II. 3 Rounds of 7 x Medicine Ball Cleans (40/20lbs) 7 x Push-ups (CFGS) III. Mobility Impact/Focus: Squat Optional 2RM Warm up as necessary before working up to a 2RM for one of the following: I. Overhead Squat x 2-2-2-2-2RM II. Front Squat x 2-2-2-2-2RM III. Back Squat x 2-2-2-2-2RM Post selections/loads to comments. "Pyramid Jackie" For time Row 500m 25x Thrusters (65/45lbs) 30x Pull-ups 25x Thrusters (65/45lbs) Row 500m Post scores to comments.
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06.27.2013

Warm Up Drills I. Row 500m II. 3 Rounds of 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/Snatch/C&J Optional Against a 15:00 clock work up to a 3RM with one of the following movement options: I. Deadlift 3RM II. Snatch 3RM III. Clean and Jerk 3RM Post sets/reps/loads to comments. "Monica's Birthing Canal" For time 5-4-3-2-1 x Muscle-ups 25-20-15-10-5 x Slamballs (40/20lbs) 50-40-30-20-10 x Double-unders Post scores to comments.
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06.26.2013

Warm Up Drills I. Row 750m (Damper 4) II. 3 Rounds of 5 x Deadhang Pull-ups 10 x Push-ups (CFGS) 15 x Wall Squats III. Mobility Impact/Focus: Weighted & Deadhang Pull-ups Choose from the options below based on current ability/skill level: I. Weighted Pull-ups 5 x 5 II. Deadhang Pull-ups 5 x 5 III. Banded Pull-ups 5 x 5 IV. Negative Pull-ups 5 x 3 Post sets/reps/loads to comments. "Pushing Diabolic III" 21-15-9 for time of Row (Kcal) DB Shoulder to Overhead (50/35lbs) Ring Dips KB Swings (32/24kg) Post scores to comments.
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06.25.2013

Warm Up Drills I. Run 800m II. 6:00 AMRAP 20ft Duck Walk 20ft Crab Walk 20ft Bear Crawl 20ft Leg Kicks 20ft Lateral Lunges 20ft Inchworms/Hollow Support III. Mobility "Kalsu" For time 100 x Thrusters (135/95lbs) Notes: Every minute begins with 5 x Burpees. Post scores to comments.
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06.24.2013

Thank you to all our athletes who participated in our first in-house competition this past weekend. We saw many people crush their PR's and gain exposure in their first competition setting. There will be more to come! Warm-up Drills I. Run 400m II. 2 Rounds of 5 x Deadhang Pull-ups 7 x KB Swings (24/16kg) 12 x Air Squats (wall) III. Mobility Impact/Focus: Back Squat 5-5-5-5-5 Warm up as necessary to complete the work load. Increase weights each set. Back Squat x 5-5-5-5-5 Note: Hold at the bottom of the squat for a 2 count. Post sets/reps/loads to comments. "Diane's Ugly Sister" 21-15-9 reps for time of Deadlift (225/155lbs) Handstand Push ups Toes-To-Bar/K2E's Post scores to comments.
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06.21.2012

Warm-up Drills I. Run 800m II. Mobility Impact/Focus: Muscle-ups I. 12-24 x Deadhang (or DH w/weight vest) 2+ Rep sets of static hold >+:01 to start each repetition. II. 7-15 x Muscle-ups (freestyle or scaled) III. 5 sets of 5-4-3-2-1 reps each for Pull-ups + Dips Post selections/scores to comments. “Two Steps From Literal” For Time 7-6-5-4-3-2-1 reps each of Burpee Muscle-up BB Anyway Ground-2-Overhead (1xBW) Post scores to comments.
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06.20.2013

Warm-up Drills I. Row 3:00 II. 5 reps x 9 Fundamentals III. Mobility Impact/Focus: Deadlift or Olympic Lift EMOTM EMOTM for 7:00 execute one of the following options: Deadlift x 1-1-1-1-1-1 Snatch or Clean x 2-2-2-2-2-2 "I Thought About It, Maybe" For time 20-15-10-5 reps of KB Swings (32/24kg) Pull-ups Pistols (L+R=1 rep) Post scores to comments.
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06.19.2013

Warm-up Drills I. 3 rounds of 5 x Pull-ups 10 x Push ups 15 x Air Squats II. Mobility "Nancy" 5 rounds for time Run 400m 15 Overhead Squats (95/65lbs) Post scores to comments. Skill Development 30-20-10 reps of GHD/Abmat Sit-ups Back Extension
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06.17.2013

Warm-up Drills I. Row 750m II. 6:00 AMRAP 6 x Turkish Get ups (24/16kg) 12 x Goblet Squats (24/16kg) 18 x American KB Swings (24/16kg) III. Mobility "Symmetry in Motion" 2 Rounds for time of 300 x Double Unders 20 x Power Cleans (155/105lbs) 35 x Burpee Box Jumps Post scores to comments.
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06.14.2013

Warm-up Drills I. Row 3:00 II. 5:00 AMRAP 20ft Duck Walk 20ft Crab Walk 20ft Bear Crawl 20ft Leg Kicks 20ft Lateral Lunges 20ft Inchworms/Hollow Support III. Mobility Impact/Focus: Bench Press EMOTM Against a 10:00 clock, complete on of the following rep schemes below every minute on the minute. I. 3-5 reps @ BW- BW1.25 II. 2-3 reps 65-75% 1rm III. Coaches Choice "Six Minute Test: DL & HSPU's" 6:00 AMRAP of Climb as high as you can in an odd numbered ladder of Deadlift (225/ 155) Strict HSPU Rest 2:00 Then... Against a 6:00 Running Clock attempt to work back down to zero reps. Notes: This will run a total of 14:00 in length from start to finish. Post scores to comments.
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06.13.2013

Warm-up Drills I. Row 3:00 II. 2 rounds of 20ft Duck Walk 20ft Crab Walk 20ft Bear Crawl 20ft Leg Kicks 20ft Lateral Lunges 20ft Inchworms/Hollow Support III. Mobility Impact/Focus: Olympic Lift Optional Pick one of the following Olympic Lift Options and work up to a technically sound 3RM. I. Snatch II. Clean III. Push/Split Jerk Post selections/loads to comments. "Viking Franlette" For time Row 250m 15 x Thrusters (115/85lbs) 15 x Chest-to-bar Pull-ups (20/10lbs) Row 250m 12 x Thrusters (115/85lbs) 12 x Chest-to-bar Pull-ups (20/10lbs) Row 250m 9 x Thrusters (115/85lbs) 9 x Chest-to-bar Pull-ups (20/10lbs) Row 250m 6 x Thrusters (115/85lbs) 6 x Chest-to-bar Pull-ups (20/10lbs) Post scores to comments.
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06.12.2013

Warm- up Drills I. Run 800m II. 9 Fundamentals x 5 reps each III. Individual Mobility Impact/Focus: Squat Optional Its been a rough week thus far, so if you don't feel that you can accurately max out on a lift, find a heavy three or five rep max. Squat of choice today should be the lift you feel you are the weakest at technically, not necessarily strength wise. This will be Overhead Squats for many (most) of you. Squat variation of athletes choice x 1RM Post loads to comments. "Intervals MetCon" Complete four rounds of the following for reps :30s x Max Rep Hang Power Snatch (95/ 65) :15s x Rest :30s x Max Rep Jumping Slam Balls (40/20) :15s x Rest :30s x Max Rep "American" Kettlebell Swings (32/ 24) :15s Rest :30s x Max Double Unders Rest One Minute Post total reps/scores to comments.
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06.11.2013

Warm-up Drills I. Speed Rope x 2:00 II. 2 rounds of 5 x Ring Rows :15 x Handstand Hold (or 2 wall walks) 10 x Hindu Push-ups 10 x Wall Squats III. Mobility "Trust Tree" Complete for time 500m Row (Avg Wattage) 30 x Burpee Muscle-ups Row 500m (Avg Wattage) Post scores to comments.
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06.10.2013

Warm-up Drills I. Run 400m II. 2 Rounds of 7 x Deadhang Pull-ups 7 x Burpees 7 x KB Swings (24/16kg) 7 x Slam Ball Cleans (40/20lbs) III. Mobility Impact/Focus: Deadlift 1-1-1-1-1RM Warm-up as necessary (3-5 sets), then work up to a new 1RM Deadlift Deadlift x 1-1-1-1-1RM Post loads to comments. "Horseshoes and Hand Grenades" Within a 20:00 min time cap, complete the following for time Row 200m 21 x DB Thrusters (50/35lbs) 21 x Burpees Row 200m 18 x DB Thrusters (50/35lbs) 18 x Burpees Row 200m 15 x DB Thrusters (50/35lbs) 15 x Burpees Row 200m 12 x DB Thrusters (50/35lbs) 12 x Burpees Post scores to comments.
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06.07.2013

Warm-up Drills I. Row 2:00 II. 6:00 AMRAP of 1 x Rope Climb 4 x Turkish Get-ups (24/16kg) 6 x Burpees 8 x KB Swings (24/16kg) III. Mobility "Masterpiece Theater" For Time 400m Sandbag Portage 20x Pull-ups 25x Wall Ball (20/14lbs) 20x Squat Jumps (95/65lbs) 25x KB Swings (32/24lbs) 20x Box Jumps (24/20'') 25x Sumo Deadlift High Pull (95/65lbs) 20x Thrusters (95/65lbs) 400m Sandbag Portage Post scores to comments.
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06.06.2013

Warm-up Drills I. Run 800m II. 3 rounds of 5 x Deadlift 5 x Hang Clean 5 x Hang Snatch III. Mobility Impact/Focus: Clean/Snatch EMOTM Warm up as necessary before completing 2 reps at the top of every minute for 8:00 with your olympic lift of choice. I. Clean (Power or Squat) II. Snatch (Power or Squat) “Little Lynn Can Stay But Monica Has to Go” Complete for time Run 400m 7-5-3 reps of -Push Jerk (Bodyweight) -Muscle Ups -Thrusters (Bodyweight) Run 200m Post scores to comments.
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06.05.2013

Warm-up Drills I. Run 800m II. 15-12-9 reps of Push Ups Hollow Rocks Air Squats III. Mobility Impact/Focus: Weighted Pull/Chin-ups 5-3-3-1-1 Warm up as necessary before working through one of the following options: Weighted Pull/Chin-ups 5RM-3-3RM-1-1RM I. 5RM, 3RM and 1RM Weighted Pull/Chin-up II. 5 sets band assisted Pull/Chin-ups x Max Reps III. Pull/Chin-up Negatives Post scores to comments. "Respek II" For time 40-30-20-10 reps of Wallball (20/14lbs) American KB Swings (24/16kg) GHD/Abmat Sit-ups Post scores to comments.
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06.03.2013

Warm-up Drills I. Run 400m II. 2 Rounds of 20ft Duck Walk 20ft Crab Walk 20ft Bear Crawl 20ft Leg Kicks 20ft Lateral Lunges 20ft Inchworms/Hollow Support II. Mobility Impact/Focus: Back Squat & Front Squat 1RM Warm-up sets and reps as individually needed. Back Squat Sets: 3-2-1-1-1RM Front Squat Sets: 2-2-1-1-1RM Post loads to comments. "Distilled" For time Row 30kcal 20 x Box Jumps (28/24’’) 50 x Handstand Push-ups (X-Rom) 40 x Toes-to-Bar (Strict) 30 x Shoulder-to-Overhead (135/95lbs) 20(10R/10L) x Barbell Walking Lunges (Front Rack: 135/95lbs) Post scores to comments.
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UPCOMING EVENTS

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