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.

Posted in | 4 Comments

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.

Posted in | 6 Comments

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.

Posted in | 4 Comments

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.

Posted in | 3 Comments

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.

Posted in | 5 Comments

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.

Posted in | 1 Comment

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.

Posted in | 2 Comments

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

Posted in | 5 Comments

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.

Posted in | 4 Comments

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.

Posted in | 6 Comments

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.

Posted in | 11 Comments

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.

Posted in | 4 Comments

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.

Posted in | 7 Comments

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.

Posted in | 5 Comments

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.

Posted in | 7 Comments

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.

Posted in | 4 Comments

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.

Posted in | 5 Comments

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.

Posted in | 4 Comments

UPCOMING EVENTS

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