Monday’s Workout: 2-16-15

This week in our Crush a Weakness Wednesday Class, we will be covering the overhead barbell movements: the shoulder press, push press, push Jerk and the split jerk. Be sure to stop by to get more experience with these exercises!

Testing week is back!

Power Test:

Max vertical leap

Strength Test:

Black: Back squat 1 rep max
Green: Goblet squat 8 rep max or Bulgarian split squat x 5 rep max

Aerobic Fitness Test:
Row 2,000 meters as fast as possible

Friday’s Workout: 2-13-15

Workout of the Day:

Black and Green Options:
In teams of 2, complete 16 minutes of as many rounds as possible of:
30 goblet squats (70#/53)
20 ring rows
10 deadlifts (185#/135)
Every 2 minutes, each partner must complete 8 push-ups.

Blue Options:
In teams of 2, complete 16 minutes of as many rounds as possible of:
30 Thrusters (95#/65)
20 ring dips
10 deadlifts (275#/185)
Every 2 minutes, each partner must complete 8 push-ups.

Thursday’s Workout: 2-12-15

Strength:

Black option: Shoulder Press: 3 sets of 12 with 70-75% of 1 rep max. Use the same weight that you used last week!
In between each set, complete 8 Pallof Presses from a standing position on each side

Green Option: Landmine Press: 3 sets of 12 reps on each arm.
In between each set, complete 8 Pallof Presses from a standing position on each side

Blue Option: Complete 4 sets of 12 push-ups, with excellent technique. Then, immediately complete 10 medicine ball slams with a 20#/14 medicine ball

Conditioning:

3 rounds of:
Row 300 meters
6 dead hang pull ups / banded pull ups / chest to bar pull ups
Rest 90 seconds in between each round

Wednesday’s Workout: 2-11-15

This week in our Crush a Weakness Wednesday class, we will be covering advanced squatting! Squatting exercises included with be the front squat, back squat and overhead squat. This will be a great class that almost everyone could benefit from!

Workout of the Day:

Black: 100 burpees for time to a 6” inch target. Boom.

Tuesday’s Workout: 2-10-15

This week in our Crush a Weakness Wednesday class, we will be covering advanced squatting! Squatting exercises included with be the front squat, back squat and overhead squat. This will be a great class that almost everyone could benefit from!

Strength:

Black option: Back squat: 3 sets of 12 with 70-75% of 1 rep max. Use the same weight as last week!
In between each set, complete 1 RKC plank for 20 seconds

Green Option: Goblet squat: 3 sets of 17 reps. Pick a weight that is challenging to complete 15 reps with.
In between each set, complete 1 RKC plank for 20 seconds

Blue Option: Complete 4 sets of 8 dumbbell split squats on each leg. Then immediately complete 8 bucket tosses with a 20#/14 medicine ball

Conditioning:

Complete as many rounds of the following in 8 minutes:

10 medicine ball slams (20#/14)
12 KB deadlifts (70#/53)
30 double unders / 90 single unders

Monday’s Workout: 2-9-15

This week in our Crush a Weakness Wednesday class, we will be covering advanced squatting! Squatting exercises included with be the front squat, back squat and overhead squat. This will be a great class that almost everyone could benefit from!

Workout of the Day:

Black and Green options:
2 rounds of:
35 Wall balls (20#/14) / Goblet squats
35 mountain climbers on each leg
25 Hanging knee raises / push up bridge arm marches
25 Box jumps (24”/20) / step ups
15 Power cleans (135#/95) / kettlebell swings x 2
15 push ups

Blue Option:
2 rounds of:
10 Thrusters (135#/95)
10 Handstand push ups
Rest 60 seconds
10 toes to bar
10 box jumps (30”/24)
Rest 60 seconds
10 Power snatches (135#/75)
10 pull ups
Rest 60 seconds

Friday’s Workout: 2-6-15

Workout of the Day:

In teams of two, complete the following with only one person working at a time:

5 rounds for time of:
50 kettlebell swings (70#/53)
40 ring rows
30 OH lunges (45/25) / goblet lunges (53#/35)

Blue option:
In teams of two, complete the following with only one person working at a time:
4 rounds of:
25 squat cleans (135#/95)
20 ring dips
15 Front rack lunges (135#/95)

Thursday’s Workout: 2-5-15

Strength:

Black option: Shoulder Press: 3 sets of 10 with 70-75% of 1 rep max. You have the choice of completing the same weight for all three sets or increasing the load with each set.
In between each set, complete 8 Pallof Presses from a standing position on each side

Green Option: Landmine Press: 3 sets of 10 reps on each arm.
In between each set, complete 8 Pallof Presses from a standing position on each side

Blue Option: Complete 4 sets of 10 push-ups, with excellent technique. Then, immediately complete 10 medicine ball slams with a 20#/14 medicine ball

Conditioning:

Rowing intervals.
4 x 500 meters for 40 calories on the airdyne . Rest 2:00 minutes in between rounds. Record your efforts.

Wednesday’s Workout: 2-4-15

This week in our Crush a Weakness Wednesday Class, we will be reviewing the kipping motion for the pull up and the toes to bar, and also how to execute rebounding box jumps! If you are interested in learning any of these skills, make sure to be in attendance on Wednesday night!

Workout of the Day:

First, complete 50 Double unders. / 150 single unders

Then, complete 5 rounds of:
6 pull ups
8 deadlifts @ 60% of 1 Rep max / trap bar or sumo deadlifts
10 burpees

Then complete:
50 Double unders / 150 single unders

Blue Option:
20 Airdyne calories, then:

4 rounds of:
4 muscle ups
6 deadlifts @ 75% of 1 rep max
12 burpees

Then complete: 20 Airdyne calories

*Rest as needed in between exercises in this workout. The goal is not speed, so much as it is good solid reps on the deadlift and muscle up. Strive to complete the muscle ups and deadlifts unbroken.

Tuesday’s Workout: 2-3-15

This week in our Crush a Weakness Wednesday Class, we will be reviewing the kipping motion for the pull up and the toes to bar, and also how to execute rebounding box jumps! If you are interested in learning any of these skills, make sure to be in attendance on Wednesday night!

Strength:

Black option: Back squat: 3 sets of 10 with 70-75% of 1 rep max. You have the choice of completing the same weight for all three sets or increasing the load with each set.
In between each set, complete 1 RKC plank for 20 seconds

Green Option: Goblet squat: 3 sets of 15 reps. Pick a weight that is challenging to complete 15 reps with.
In between each set, complete 1 RKC plank for 20 seconds

Blue Option: Complete 4 sets of 6 dumbbell split squats on each leg. Then immediately complete 8 bucket tosses with a 20#/14 medicine ball

Conditioning:
In 8 minutes, complete as many rounds as possible of:

10 medicine ball slams (20#/14)
1 KB farmer’s carry (70#/53) down to the end of the gym and back
10 squat jumps / air squats