Monthly Archives: December 2013

12.31.2013

Warm-up Drills
I. 3 x Suicide Sprints
II. 2 rounds of
7 x Deadlifts (45/30lbs)
7 x Hang Cleans (45/30lbs)
7 x Front Squats (45/30lbs)
7 x Push Press (45/30lbs)
III. Mobility

Impact/Focus: Olympic Lift EMOTM
Against a 20:00 running clock:
10:00 x Warm-up and work up to a heavy/1RM Clean or Snatch
Then…
10:00 EMOTM x Clean or Snatch (functional weight)

Post movements and loads to comments.

“Jackie”
For time
Row 1000m
50 x Thrusters (45lbs)
30 x Pull-ups

Post times to comments.

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12.30.2013

Warm-up Drills
I. Row 3:00
II. 6:00 AMRAP of
5 x Hindu Push-ups (2ct)
7 x Toes-to-Bar
10 x Wallball (20/14lbs)
III. Mobility

“Bring Sally Up”
Details will be provided in class. Athletes may choose their own weights for the back squat. If the barbell is dropped to the floor athletes must complete the workout with an empty barbell.

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“Tiger Stripe”
50-40-30-20-10 reps for time of
Double-unders
Ring Push-ups

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12.27.2013

Warm-up Drills
I. Run 400m (Indoor)
II. 2 rounds of
5 x Deadhang Chin-ups
10 x Push-ups (CFGS)
15 x KB Swings (24/16kg)
III. Mobility

Impact/Focus: Split Jerk
Warm up as necessary before completing the following workload. Focus is on technique before increasing weights.

Split Jerk 3-3-2-2-1

Post loads to comments.

 

“Persistence Hunting II”
Complete as many reps/meters as possible for each movement within the time allotted
5:00 x Ground-2-Overhead (lbs)
4:00 x Row (meters)
3:00 x GHD/Abmat Sit-ups
2:00 x KB Swings (32/24)
1:00 x Box Jumps (24/20)

Notes: Ground-2-Overhead is any way possible (Clean and Jerk/Snatch Variations) where athletes may pick any of the following weights in an attempt to take the most lbs through the predetermined range of motion in the time allotted: 65/95/115/135/155lbs.

Post method, lbs, meters, reps to comments.

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12.26.2013

Warm-up Drills
I. Row 3:00
II. 3 rounds for quality of:
5 x Scapula Contractions
7 x Medicine Ball Cleans (40/20)
10 x Hollow Rocks
III. Mobility

Impact/Focus: Deadlift 5-3-1+
Work through the following percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting 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)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Post sets/reps/loads to comments.

“Fran”
21-15-9 reps for time
Thrusters (95/65lbs)
Pull-ups

Post scores to comments.

Skill Development
Max L-Sit (seconds) x 1:00
Rest 1:00
Max Reps GHD/Abmat Sit-ups x 2:00

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12.24.2013

“The Nightmare Before Christmas”
Round 1 will be movement number 1, Round 2 will be movement number 1 + movement number 2… Continue through all 12 Rounds for time:

1 x Clean and Jerk
2 x Muscle-ups
3 x Medicine Ball Cleans
4 x Wallball
5 x Push Press
6 x Pull-ups
7 x Box Jumps
8 x Pistols (alt.legs)
9 x Sumo Deadlift High Pulls
10 x Burpees
11 x KB Swings
12 x Handstand Push-ups

Enjoy, freaks! We hope everyone has a wonderful holiday season!

Post times to comments.

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12.23.2013

Warm-up Drills
I. 2 Rounds of
Indoor 100m Run
15 x KB Sumo Deadlift High-Pull (24/16kg)
Indoor 100m Run
15 x KB Swing (24/16kg)
II. Mobility

“Ruinne”
4 Rounds of
Max Reps x Bench Press (1xBW)
Max Reps x H2H KB Snatch (32/24kg)

Post scores to comments.

“C2 1200m Time Trial”
For time
Row 1200m

Post scores to comments.

Skill Development
3:00 x AMRAP of
1 x Wall walks
1 x Abwheel/Barbell Roll-outs
Then…
8 Rounds of (:20 on x :10 rest)
Plank Drills (Prone, Left, Right Sides respectively for eight intervals each)

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12.20.2013

Warm-up Drills
I. Run 4-800m
II. 8:00 AMRAP
2 x Pistols (Non-dominant Leg)
2 x Pistols (Dominant Leg)
7 x Toes-2-Bar
III. Mobility

“Sweet-N-Lo”
For time
Run 200m
Then…
15-12-9-6-3 reps each of
Wallball (20/14lbs)
Burpees
Then…
Run 200m

Notes: Athletes looking to take the sting up to epipen levels are encouraged to challenge themselves with ‘Two-fer’ Wallballs and Unbroken/High-Speed Burpees.

Post times to comments.

“Temper Tantrum”
Complete as many repetitions as possible in 3:00 of
Sledgehammer Strikes (alt.sides as desired)
or
Jumping Slamball

Post scores to comments.

Skill Development
Mobilize, Rest, Myofascial Release Techniques.
Recover well and have some fun tonight, freaks!

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12.19.2013

Warm-up Drills
I. Speed Rope x 3:00
II. 3 Rounds of
5 x Deadhang Chin-ups
10 x Push-ups (CFGS)
10 x Wall Squats
III. Mobility

Impact/Focus Training: Turkish Get-ups
Against a 12:00 Running Clock work up to and attempt to establish a Turkish Get-up Personal Record.

Notes: Successful lifts require one repetition executed on both Right and Left.

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“A Barbell Humbler”
Complete as many rounds as possible in 10 minutes of
5 x Thruster (95/65lbs)
7 x Hang Power Clean (95/65lbs)
10 x Sumo Deadlift High-Pull (95/65lbs)

Skill Development
3-5 Rounds for practice/familiarization
10 x Back Extensions (Snake)
10 x Hip Extensions
:20 x L-sit/Tuck Sit

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12.18.2013

Warm-up Drills
I. Row 3:00
II. 2 rounds of
7 x Deadlifts (45/30lbs)
7 x Hang Cleans (45/30lbs)
7 x Front Squats (45/30lbs)
7 x Push Press (45/30lbs)
III. Mobility

Impact/Focus: Deadlift 3-3-3+
Work through the following percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting 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 loads to comments.

“Waterborne J.T.”
For Time:
Row 500m
21 x Push Press (115/75lbs)
21 x Ring Dips
21 x Pushups
Row 500m
15 x Push Press (115/75lbs)
15 x Ring Dips
15 x Pushups
Row 500m
9 x Push Press (115/75lbs)
9 x Ring Dips
9 x Pushups

Post scores to comments.

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12.17.2013

Warm-up Drills
I. 8:00 AMRAP
10 x KB Swings (24/16kg)
1 x Suicide Sprint
50ft x Burpee Broad Jumps
II. Mobility

Impact/Focus: Weighted Pull/Chin-ups
Warm up as necessary before completing the following workload. Attempt to increase weight with each set.

Weighted Pull/Chin-ups 5-3-3-2-1

Notes: Those that are still developing their Pull-ups/Chin-ups will be working through a combination of max rep band assisted Pull-ups and/or negative ROM scaling options.

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“Crispy Chicken”
Complete as many rounds/reps as possible in 8:00 of
5 x Power Snatches (135/95lbs)
10 x Burpee Box Jumps (24/20”)
15 x GHD/Abmat Sit-ups
Rest 3:00
Then…
Complete as many rounds/reps as possible in 8:00 of
5 x Handstand Push-ups
10 x ‘American’ KB Swings (32/24)
15 x Cal Row

Post rounds/rep completed to comments.

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12.16.2013

Warm-up Drills
I. Row 2:00
II. 5:00 AMRAP
10 x Air Squats
2 x Turkish Get-ups (L)
2 x Turkish Get-ups (R)
III. Mobility

Impact/Focus: Front Squat 5-5-5-5-5
Warm up as needed before completing the following workload.

Front Squat:
5 x 65%
5 x 70%
5 x 75%
5 x 80%
5 x 85%

Post loads to comments.

“Valencia”
Complete as many rounds/reps as possible in 14:00 of
50 x Double-unders
20 x Toes-to-Bar
10 x Clean & Jerk (135/95lbs)

Post rounds/reps completed to comments.

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12.13.2013

Warm-up Drills
I. 2:00 x Speed Rope
II. 2 rounds of:
5 x Deadlifts (45 lbs)
5 x Sumo Deadlift High Pulls
5 x Front Squats
5 x Push Press
III. Mobility

Impact/Focus: Bench Press 4-4-4-4-4
Warm up as needed before completing the following workload. Increase weights with each set, working as heavy as possible while maintaining proper form.

Bench Press 4-4-4-4-4

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“Black Lung”
Set the C2 Rower monitor to measure ‘average wattage’ and accumulate a total of 2500 watts in as few rounds as possible of
Row (1:00 on x :30 rest)

Notes: Attempt to produce as much power as possible (measured in watts) over the course of each 1:00 work interval. Add each round’s ‘average wattage’ score to those from previous rounds until a cumulative 2500 watts has been attained.

Post number of rounds to comments.

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12.12.2013

Warm-up Drills
I. Run 400m
II. 5:00 AMRAP
5 x Push-ups
10 x Hollow Rocks (2ct)
15 x Wall Balls (20/14lbs)

Impact/Focus: Snatch EMOTM
Complete the following 3:00 EMOTMs detailed below. Each movement has three working sets.
EMOTM 3:00 x Power Snatch x 3
EMOTM 3:00 x Hang Power Snatch x 3
EMOTM 3:00 x Snatch x 2

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“Copernicus Vision”
For time
100ft Front Rack Lunges
18 x Handstand Push-ups
18 x Toes to Bar
100ft Front Rack Lunges
15 x Handstand Push-ups
15 x Toes to Bar
100ft Front Rack Lunges
12 x Handstand Push-ups
12 x Toes to Bar
100ft Front Rack Lunges
9 x Handstand Push-ups
9 x Toes to Bar
100ft Front Rack Lunges
6 x Handstand Push-ups
6 x Toes to Bar

Post times to comments.

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12.11.2013

Warm-up Drills
I. Row 2:00
II. 5:00 Dynamic Warm-up
Crab Walk
Inchworms
Bear Crawl
Walking Lunges w/ Twist
Leg Swings
III. Mobility

Impact/Focus: Deadlift 5-5-5+
Work through the following percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting 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)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Post sets/reps to comments.

“Northern Pass”
21-15-9 reps for time
Power Cleans (135/95lbs)
Box Jumps (30/24”)
Row (kcal)

Post times to comments.

Posted in | 3 Comments

12.10.2013

Warm-up Drills
I. 8:00 AMRAP of
10 x KB Swings (24/16kg)
5 x Toes-2-Bar/K2E
1 x L-Turkish Get-ups (24/16kg)
1 x R-Turkish Get-ups (24/16kg)
II. Mobility

Impact/Focus Training: Press EOMOTM
Every other minute for 12 minutes execute 2 x Press, increase weight per set if possible.

Press 2-2-2-2-2-2RM

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“Fluoxetine: Intangible”
For time
40 x KB Snatch (32/24kg)
30 x GHD Sit-ups
15 x Muscle-ups
30 x GHD Sit-ups
40 x KB Thruster (32/24kg)

Post scores to comments.

Posted in | 4 Comments

12.09.2013

Warm-up Drills
I. Row 2:00
II. 3 rounds of
7 x Medicine Ball Cleans (40/20lbs)
7 x Push-ups (CFGS)
III. Mobility

Impact/Focus: Overhead Squat 3-3-3-3-3
Warm up as necessary before completing the following:

Overhead Squat 3-3-3-3-3

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“Snow Jump”
Complete for time
100 x Double-unders
5 x Burpee Jumping Pull-ups
75 x Double-unders
10 x Burpee Jumping Pull-ups
50 x Double-unders
15 x Burpee Jumping Pull-ups
25 x Double-unders
20 x Burpee Jumping Pull-ups

Post times to comments.

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12.06.2013

Warm-up Drills
I. Run 800m
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

“Barbara”
5 rounds, individually timed
20 x Pull-ups
30 x Push-ups
40 x Sit-ups
50 x Squats
Rest precisely 3:00 between each round.

Post times to comments.

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12.05.2013

Warm-up Drills
I. Row 2:00
II. 2 rounds of:
10 x KB Swings (24/16kg)
10 x Hollow Rocks (2ct)
10 x Hindu Push-ups (2ct)
III. Mobility

Impact/Focus: Weighted Dips
Warm-up as necessary before choosing from the following options to work through:
I. Weighted Ring/Statics Dips x 5-4-3-2-1
II. Static Dips x 5-5-5-5-5
III. Banded Dips/Negatives x 5-5-5-5-5

Post loads to comments.

“The Andes”
For time
50 x Mountain Climbers (4ct)
21-18-15-12-9-6-3 reps of
Thrusters (65/45lbs)
Sumo Deadlift High-Pull (65/45lbs)
50 x Mountain Climbers

Post times to comments.

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12.04.2013

Warm-up Drills
I. Run 400m
II. 2 rounds of:
5 x Medicine Ball Cleans (40/20lbs)
10 x Push-ups (CFGS)
15 x Wall Squats
III. Mobility

Impact/Focus: Barbell Complex
Complete the following for 4-6 efforts, increasing weight each set until failure.

1 x Power Clean
1 x Hang Power Clean
1 x Front Squat
1 x Push/Split Jerk

Post loads to comments.

“Chip Ahoy”
For time
Run 400m
50 x Double-unders
40 x Wallball (20/14lbs)
30 x Burpees
20 x Overhead Walking Lunges (45/25lbs)
10 x Handstand Push-ups
Run 400m

Post times to comments.

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12.03.2013

Warm-up Drills
I. Row 2:00
II. 2 rounds of
7 x Deadlifts (45/30lbs)
7 x Hang Cleans (45/30lbs)
7 x Front Squats (45/30lbs)
7 x Push Press (45/30lbs)
III. Mobility

Impact/Focus: Deadlift 1RM
Warm-up as necessary before working up to a new Deadlift 1 rep maximum.

Deadlift 1-1-1-1-1RM

Post loads to comments.

“Time Zone”
Against an 8:00 Running Clock
Odd Minutes: Max reps x Rope Climbs
Even Minutes: 15 x KB Swings (32/24kg)
Rest 2:00
Then…
Against an 8:00 Running Clock
Odd Minutes: Max kcal x Row
Even Minutes: 15 x GHD/Abmat Sit-ups

Post scores to comments.

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12.02.2013

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Back Squat 8RM
Against a 15:00 clock. Warm-up as necessary before working up to an 8 rep maximum for Back Squat.

Back Squat x 8-8-8-8-8

Post loads to comments.

“Moustachio”
3 rounds for time
15 x Toes to Bar
15 x Push Press (95/65lbs)
15 x Box Jumps (24/20lbs)
15 x Overhead Squats (95/65lbs)

Post times to comments.

Posted in | 3 Comments

UPCOMING EVENTS