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. Post loads to comments. "Tiger Stripe" 50-40-30-20-10 reps for time of Double-unders Ring Push-ups Post times to comments.
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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. Post loads to comments. "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. Post loads to comments. "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 Post loads to comments. "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 Post loads to comments. "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.
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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 Post sets/reps to comments. "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.
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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 Post loads to comments. "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.
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