Wednesday’s Workout: 12-31-14

GBCF’s Holiday / New Year’s schedule for this week:
Wednesday: Morning classes: 5:00am, 6:15am, 9:00am and 12:00 noon ONLY
Thursday: NO classes
Friday: Noon (12:00pm) class only!!

Wednesday’s Workout of the Day:

Team metabolic conditioning workout!

In teams of 2, each partner must complete 5 rounds of:
250m row
6 power cleans @ 75% of 1 rep max /8 barbell deadlifts -OR- 12 medicine ball slams (20#/14)

Partner 1 must complete the row and the cleans or deadlifts or slams before partner 2 starts the row.

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Tuesday’s Workout: 12-30-14

GBCF Holiday / New Year’s schedule for this week:
Normal schedule on Tuesday,
Wednesday: Morning classes: 5:00am, 6:15am, 9:00am and 12:00 noon ONLY
Thursday: NO classes
Friday: Noon (12:00pm) class only!!

Strength:
Front Squats and pull ups!

For our strength work, everyone will group up into teams of 3 and warm up. Once everyone has warmed up, time will start. Partners will have 60 seconds to complete the following work:

Black Green and Blue Options:

Partner 1 will either perform a Front Squat x 3 reps at 80-85% of 1 RM / goblet squat x 10 reps @ a moderate weight / split squat with dumbbells x 6 reps on each leg

Partner 2 will either perform a dead hang or weighted pull up x 3 reps / banded pull up x 3 reps / ring rows x 10 reps

Partner 3 will rest or work through a mobility drill

Everyone will complete 4 sets of each movement.

Conditioning:

3 rounds of the following:

1 minute of double unders / single unders
1 minute of OH lunges (45/25) / goblet lunges (53#/35)
1 minute of ring dips / ring rows
1 minute of rest

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Monday’s Workout: 12-29-14

GBCF Holiday / New Years schedule for this week:
Normal schedule Monday and Tuesday,
Wednesday: Morning classes: 5:00am, 6:15am, 9:00am and 12:00 noon ONLY
Thursday: NO classes
Friday: Noon (12:00pm) class only!!

Workout of the Day:
GBCF Metabolic Benchmark #1
Black, Green and Blue Options:
35-25-15 of:
Wall balls (20#/14) / goblet squats
Burpees
Kettlebell swings (70#/53

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Friday’s Workout: 12-26-14

Noon class only today!

Workout of the Day:

Black and Green and blue options:

3 rounds of the following:
1 minute of goblet squats (70#/53)/air squats / squat cleans (95#/65)
1 minute of push ups
1 minute of kettlebell sumo deadlift high pulls (70#/53)/ kettlebell deadlifts / power snatches (95#/65)
1 minute of hanging knee raises / plank / toes to bar
1 minute of mountain climbers
1 minute of rest

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Wednesday’s Workout: 12-24-14

GBCF Holiday schedule for this week: ,
Wednesday: Morning classes: 5:00am, 6:15am, 9:00am and 12:00 noon ONLY
Friday: Noon (12:00pm) class only!!

Workout of the day:

12 days of Christmas, GBCF style:
1 muscle up or dead hang pull up
2 power cleans (135#/95) or kettlebell swings
3 burpees
4 box jumps (24”/20)
5 toes to bar / hanging knee raise
6 goblet squats (70#/53)
7 push ups
8 double unders / 24 singles
9 wall balls (20#/14)
10 calories on the rower or airdyne
11 OH or goblet lunges (45#/25)
12 mountain climbers on each leg

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Tuesday’s Workout: 12-23-14

GBCF Holiday schedule for this week:
Normal schedule: Tuesday
Wednesday: Morning classes: 5:00am, 6:15am, 9:00am and 12:00noon ONLY
Friday: Noon (12:00pm) class only!!

Tuesday’s Strength:

Power cleans and shoulder presses!

For our strength work, everyone will group up into teams of 3 and warm up. Once everyone has warmed up, time will start. Partners will have 60 seconds to complete the following work:

Black Green and Blue Options:

Partner 1 will either perform a power clean x 3 reps at 85% of 1 RM / deadlifts x 6 reps @ 75% of 1 rep max / kettlebell swings to eye level x 10 reps @ 60% of 1 rep max

Partner 2 will either perform a shoulder press x 3 reps / landmine press from half kneeling x 5 reps on each side / push ups x 10 reps

Partner 3 will rest or work through a mobility drill
Everyone will complete 4 sets of each movement.

Conditioning:
For time:
1 bear crawl down and back in the gym, then:
5 rounds of:
6 ring dips or 12 ring rows
12 slam balls (20#/14)
Then complete 1 bear crawl down and back in the gym.

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Monday’s Workout: 12-22-14

GBCF Holiday schedule for this week:
Normal schedule Monday and Tuesday,
Wednesday: Morning classes: 5:00am, 6:15am, 9:00am and 12:00 noon ONLY
Friday: Noon (12:00pm) class only!!

Workout of the Day:

In 5 minutes, complete as many rounds as possible:

4 pull ups / banded pull ups / chest to bar, strict pull ups
12 kettlebell swings (70#/53)
Rest 60 seconds

In 5 minutes, complete as many rounds as possible:

10 double unders / 30 singles
8 wall balls (20#/14) / goblet squats / thrusters (95#/65)
For every round you complete, add 10 double unders to the next round
Rest 60 seconds

In 5 minutes, complete as many reps as possible of:

Burpees

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Friday’s Workout: 12-19-14

Workout of the Day:

Black and Green options:
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars / 25 hanging knee raises or 30 push up bridge arm marches
40 wall-balls (20#/14) / goblet squats
30 cleans, 135 lb./ kettlebell swings
20 muscle-ups / 10 dead hang pull ups

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Thursday’s Workout: 12-18-14

Strength:
Deadlifts and Pallof Presses! For our strength work, everyone will group up into teams of 3 and warm up. Once everyone has warmed up, time will start. Partners will have 60 seconds to complete the following work:

Black Green and Blue Options:
Partner 1 will either perform a deadlift x 3 reps at 85% of 1 RM /deadlifts x 6 reps @ 75% of 1 rep max / deadlifts x 10 reps @ 60% of 1 rep max

Partner 2 will either perform a Standing Pallof press x 5 reps / tall kneeling pallof press x 5 reps on each side / Supine Pallof Press x 5 reps on each side

Partner 3 will rest or work through a mobility drill

Everyone will complete 4 sets of each movement.

Conditioning:

Complete 8 rounds of 20 seconds of work and 10 seconds of rest of:
Mountain climbers
Ring rows
Athletes will complete one round of mountain climbers, and then 1 round of ring rows until 8 rounds of each exercise is completed.

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