Friday’s Workout: 5-30-14

Strength:

Black:
Wendler back squat: use 90% of your 1 rep max to find the following percentages:
Set 1: 3 reps at 70%
Set 2: 3 reps at 80%
Set 3 AMRAP at 90%

Green: Bulgarian split squat: 3 sets of 6 reps on each leg

Blue: goblet squat:
Set 1: 10 reps with a moderate weight
Set 2: 10 reps with a heavier weight
Set 3: as many reps as possible with a heavy kettlebell!

Additional strength considerations:
• Rest for at least 2 minutes in between sets.
• Perform 3 dead bugs on each side in between each set.
• EVERYONE completing the black group will need a spot on their last set. Ask for one!

Conditioning:
In 9 minutes, complete:

5 rounds for time
4 goblet lunges (70#/53) on each leg
6 ring dips or ring rows
12 box jumps (24#/20)

With the remaining time, complete as many double unders as possible.

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Thursday’s Workout: 5-29-14

Thursday’s Strength:

Black:
Wendler shoulder press: use 90% of your 1 rep max to find the following percentages:
Set 1: 3 reps at 70%
Set 2: 3 reps at 80%
Set 3 AMRAP at 90%
Green: Landmine press: 3 sets of 6 reps on each arm

Blue: One arm dumbbell or kettlebell press:
Set 1: 10 reps on each arm with a light to moderate weight
Set 2: 10 reps on each arm with a heavier weight
Set 3: As many reps as possible with a heavy weight on each arm!

Conditioning:
10 to 1 of:
Wall balls (20#/14)
Toes to bar
After completing each round, sprint to the edge of the pavement and back.

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Wednesday’s Workout: 5-28-14

This week’s Skills class will be covering the Muscle up and its progressions!
As a reminder, our skills class will be held on Wednesday’s at 6:30pm.

Workout of the Day:
Black and green options: 14 minute AMRAP with a partner of:
Partner 1: 6 power cleans (135#/95) / 12 kettlebell swings (70#/53)
Partner 2: AMRAP burpees
Every 2 minutes, perform a partner sled push down and back

Blue: 14 minute AMRAP with a partner of:
Partner 1: 3 power cleans (165#/115)
Partner 2: AMRAP burpees
Every 2 minutes, perform a partner sled push down and back

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Tuesday’s Workout: 5-27-14

Strength:

Black:
Wendler Deadlifts: use 90% of your 1 rep max to find the following percentages:
Set 1: 3 reps at 70%
Set 2: 3 reps at 80%
Set 3 AMRAP at 90%

Green: Deadlift: sumo/trap or regular 3 sets of 6 reps

Blue: Deadlift: sumo/trap or regular:

Set 1: 10 deadlifts with a light to moderate weight
Set 2: 10 deadlifts with a heavier weight
Set 2: As many deadlifts as possible with a heavy weight!

Additional strength considerations:
• Rest for at least 2 minutes in between sets.
• Perform 2 sets of RKC planks for 10 seconds between each set.

Conditioning:
3 rounds of:
45 seconds of sledge hammer swings, 15 seconds of rest
45 seconds of mountain climbers, 15 seconds of rest
45 seconds of rowing, 15 seconds of rest

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Friday’s Workout: 5-23-14

Strength:

Black:
Wendler deadlift: use 90% of your 1 rep max to find the following percentages:
Set 1: 5 reps at 65%
Set 2: 5 reps at 75%
Set 3 AMRAP at 85%

Green: Deadlift: sumo/trap or regular 3 sets of 6 reps

Blue:
Set 1: 10 deadlifts with a light to moderate weight
Set 2: 10 deadlifts with a heavier weight
Set 2: As many deadlifts as possible with a heavy weight!

Additional strength considerations:
• Rest for at least 2 minutes in between sets.
• Perform 2 sets of RKC planks for 10 seconds between each set.

Conditioning:

Complete as many wall balls as possible in 4 minutes, then immediately run 400 meters.

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Thursday’s Workout: 5-22-14

Workout of the Day:

Black: 20 minute AMRAP of:
400 meter run
4 muscle ups
8 power cleans (135#/95)

Green: 20 minute AMRAP of:
400 meter run
8 ring dips or ring rows
8 sledge hammer swings on each arm or 8 banded broad jumps

Blue: for 20 minutes, complete as many rounds as possible of the following:

Push the sled (100#/60) down to the edge of the grass and back using the high handles
2 muscle ups
4 power cleans (155#/105)
Rest 90 seconds in between rounds.

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Wednesday’s Workout: 5-21-14

Strength:

Black:
Wendler shoulder press: use 90% of your 1 rep max to find the following percentages:
Set 1: 5 reps at 65%
Set 2: 5 reps at 75%
Set 3 AMRAP at 85%

Green: Landmine press: 3 sets of 6 reps on each arm

Blue: One arm dumbbell or kettlebell press:
Set 1: 10 reps on each arm with a light to moderate weight
Set 2: 10 reps on each arm with a heavier weight
Set 3: As many reps as possible with a heavy weight on each arm!

Additional strength considerations:
• Rest for at least 2 minutes in between sets.
• Perform 4 tall kneeling Pallof presses on each side in between sets.

Conditioning:
Complete 3 rounds of the following:
1 minute of rowing for calories
1 minute of mountain climbers
1 minute of goblet lunges (53/35)
1 minute of rest

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Tuesday’s Workout: 5-20-14

Workout of the Day:

Black and green options: “The GBCF 7”
7 rounds of:
7 push ups
7 goblet squats (70#/53)
7 knees to elbows / side bridge reach and squeeze on each arm
7 burpees
7 box jumps (24”/20)
7 kettlebell swings to eye level (70#/53)
7 pull ups

35 minute time cap!

Green: Newer athletes: complete only 5 rounds of “The GBCF 7”

Blue: “ Mini Seven”
4 rounds of:
7 handstand push ups
7 thrusters (135#/95)
7 knees to elbows
7 burpees
7 deadlifts (245#/165)
7 kettlebell swings (70#/53)
7 pull ups

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Monday’s Workout: 5-19-14

Strength:

Black:

Wendler Back Squats: use 90% of your 1 rep max to find the following percentages:
Set 1: 5 reps at 65%
Set 2: 5 reps at 75%
Set 3 AMRAP at 85%

Green: Bulgarian split squat: 3 sets of 6 reps on each leg

Blue: goblet squat:
Set 1: 10 reps with a moderate weight
Set 2: 10 reps with a heavier weight
Set 3: as many reps as possible with a heavy kettlebell!

Additional strength considerations:
• Rest for at least 2 minutes in between sets.
• Perform 3 dead bugs on each side in between each set.
• EVERYONE completing the black group will need a spot on their last set. Ask for one!

Conditioning:

Partner Monday!!!

With a partner complete the following for 8 minutes:
Partner 1: farmer’s carry with kettlebells down to the edge of the pavement and back (70#/53)
Partner 2: complete as many double unders as possible.
Once partner 1 returns, switch exercises.
Total score will be total double unders completed!

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Friday’s Workout: 5-16-14

Workout of the Day:
Black and Green and blue options:

In a team of three, complete the following:
Complete 12 sled push / pulls down to the edge of the pavement and back
2,250 meters on the rower
150 push ups

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