Monday’s Workout: 12-1-14

Crush a weakness Wednesday is back this week! We will be working on the power snatch this Wednesday, so be sure to come in at 6:30pm to work on this technical movement!

Power Development:
Black: Power snatch: Work up to a heavy single. Then, take 80% of that number and perform 2 sets of the following complex: 1 power snatch from the high hang (pockets), 1 power snatch from just below the knee and 1 power snatch from the ground.

Green: Explosive deadlifts: Complete 5 sets of 3 reps at 65% of 1 rep max. Make these reps as fast as possible. Then, using the same weight, complete 1 set of dead stop deadlifts for as many reps as possible without sacrificing solid technique. You should be able to hit 15-20 good reps with this weight.

Blue: Complete 5 sets of the following: 10 deadlifts with a light to moderate load, then 5 banded broad jumps for distance. Rest 2 minutes in between sets.

Conditioning:
7 minute AMRAP of:
12 kettlebell swings (70#/53)
12 med ball slams (20#/14)

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Friday’s Workout: 11-21-14

Strength:

Black and Green options: Deadlift (conventional/trap/sumo):
For Strength: 5-4-3-2
Complete 5 reps at 80% of 1 rep max
Complete 4 reps at 82% of 1 rep max
Complete 3 reps at 85% of 1 rep max
Complete 2 reps at 90% of 1 rep max

For technique practice and Gainz! 10-8-6-4
Complete 10 reps at 60% of 1 rep max
Complete 8 reps at 70% of 1 rep max
Complete 6 reps at 75% of 1 rep max
Complete 4 reps at 80% of 1 rep max

Blue: Kettlebell swings: 30-25-20-15-10
Use a heavier kettlebell with each set.

Additional strength considerations:
• Rest for at least 2 minutes in between sets.
• Perform 1 RKC plank in between each set.

Conditioning:
4 rounds for time of:
5 Ring Dips / 10 Ring rows /3 muscle ups
10 Toes to bar / hanging knee raises / toes to bar
15 Wall Balls (20#/14)

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Thursday’s Workout: 11-20-14

Conditioning:

Black, green, and blue options:
5 rounds for time of:
400 meter run/ row
10 Goblet squats (88#/62) / goblet squats (62#/44) /8 Front squats (135#/95)
15 push ups
30 Double unders

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Wednesday’s Workout: 11-19-14

This week during our Crush a Weakness Wednesday class, we will be working on Advanced Squatting! Movements that we will be covering will include the front squat, back squat and overhead squat. Be sure to make it on Wednesday night at 6:30pm!

Strength:
Shoulder Press : For Strength: 5-4-3-2
Complete 5 reps at 80% of 1 rep max
Complete 4 reps at 82% of 1 rep max
Complete 3 reps at 85% of 1 rep max
Complete 2 reps at 90% of 1 rep max
Shoulder Press: for technique practice and Gainz! 10-8-6-4
Complete 10 reps at 60% of 1 rep max
Complete 8 reps at 70% of 1 rep max
Complete 6 reps at 75% of 1 rep max
Complete 4 reps at 80% of 1 rep max

Green: Half kneeling landmine press: 12-10-8-6

Blue: Push-ups: 12-10-8-6
Regression: use a box or bench.
Progression: push-ups with chains

Additional strength considerations:
• Rest for at least 2 minutes in between sets.
• Perform 1 Iso hold Pallof Press on each side for 20 seconds in between each set.

Conditioning:
In 6 minutes, climb up the ladder as high as possible of:
3 power cleans (135#/95)/ kettlebell swings x2/ power cleans (165#/105)
3 burpees
6 power cleans
6 burpees
9 power cleans
9 burpees
Etc, etc.

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Tuesday’s Workout: 11-18-14

This week during our Crush a Weakness Wednesday class, we will be working on Advanced Squatting! Movements that we will be covering will include the front squat, back squat and overhead squat. Be sure to make it on Wednesday night at 6:30pm!

Workout of the Day:

18 minute AMRAP of:
1 Farmer’s carry (70#/53) down and back in the gym or outside
7 power snatches (95#/65) / kettlebell sumo deadlift high pull x2 / Power snatches (115#/75)
14 med ball slams (20#/14)
21 mountain climbers on each leg

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Monday’s Workout: 11-17-14

This week during our Crush a Weakness Wednesday class, we will be working on Advanced Squatting! Movements that we will be covering will include the front squat, back squat and overhead squat. Be sure to make it on Wednesday night at 6:30pm!

Strength:

Black: Back squat: For Strength: 5-4-3-2
Complete 5 reps at 80% of 1 rep max
Complete 4 reps at 82% of 1 rep max
Complete 3 reps at 85% of 1 rep max
Complete 2 reps at 90% of 1 rep max
Back Squat: for technique practice and Gainz! 10-8-6-4
Complete 10 reps at 60% of 1 rep max
Complete 8 reps at 70% of 1 rep max
Complete 6 reps at 75% of 1 rep max
Complete 4 reps at 80% of 1 rep max

Green: Split squats: 12-10-8-6
Add weight to each set.

Blue: Goblet squats: 20-18-16-14
Add weight to each set.

Additional strength considerations:
• Rest for at least 2 minutes in between sets.
• Perform 4 dead bugs on each side in between each set.
• ASK for a spot if needed!!

Conditioning:

3 rounds of:
Complete as many rounds as possible in 3 minutes of:
3 dead hang pull ups / banded pull ups / chest to bar pull ups
6 OH lunges (45#/25) / goblet lunge / barbell lunge (75#/55)
9 box jumps (24”/20) / (20”/16) / (30”/24)
Rest 1 minute in between rounds

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Friday’s Workout: 11-14-14

Strength Endurance Test:
Plank hold for time

Strength Test:
Black and green options: Weighted pull up 1 rep max

Conditioning:
This is NOT a testing parameter
With a partner, complete the following for 5 minutes:
Partner 1: sled push (90#/60) or pull (165#/115) down to the edge of the pavement and back
Partner 2: complete as many ring rows as possible
Rest for 60 seconds, then complete the following for 5 minutes:
Partner 1: row 150 meters
Partner 2: complete as many box jumps (24”/20) as possible.
Total the ring rows and box jumps completed by your team to calculate your score!

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Thursday’s Workout: 11-13-14

Strength Endurance Test

Pick one of the following exercises to test:
Push ups
Ring dips
Strict muscle ups
Next, complete the chosen exercise for a max unbroken set.

Aerobic Fitness Test

GBCF Beep Test: Every minute, on the minute, for as long as possible perform: 5 goblet squats, 5 burpees, 5 kettlebell swings. Weight used for goblet squat and kettlebell swing will be determined by coach’s assessment during class. If the athlete makes it over 15 minutes, 1 rep will be added to each exercise, each minute, until the athlete is unable to complete the given work in the minute.

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Wednesday’s Workout: 11-12-14

In this week’s Crush a Weakness Wednesday Class, we will be covering the kip. The kip can be used in both the pull up and toes to bar. This is a great chance to hone in your technique, so don’t miss it!
Day 3 of testing week!

Strength Test:
Black: Power clean 1 rep max
Green: kettlebell swing x 10 reps or deadlift 5 rep max

Anaerobic Capacity Test:
For time:
Sprint to the edge of the pavement and back, then immediately run 200 meters, then immediately sprint to the edge of the pavement and back.

Strength Endurance Test:
Max distance farmers carry in 5 minutes with 165# on the trap bar or 70# kb’s for men and 115# for women on the trap bar or 53# kb’s

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Tuesday’s Workout: 11-11-14

In this week’s Crush a Weakness Wednesday Class, we will be covering the kip. The kip can be used in both the pull up and toes to bar. This is a great chance to hone in your technique, so don’t miss it!

Day 2 of Testing week! Be sure to make it in!!

Power Test:
Standing, under hand med ball throw (14#/10)

Strength Test:
Black: Shoulder press 1 RM
Green: landmine press 3 rep max from half kneeling

Anaerobic Capacity Test:
For time:
Row 500 meters
Run 400 meters

Strength Endurance Test:
Max air squats in 90 seconds

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