Category: Workout of the Day

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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Monday’s Workout: 11-10-14

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!

This week’s programming will feature our Test Week! The week includes benchmarks that span multiple aspects of strength and conditioning in an effort to give you a good idea of your current fitness level.

We performed this set of tests back in August, so if you were with us and performed these workouts, you can compare your efforts to see how much your fitness has improved!

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:
Run 1 mile as fast as possible

Skill Specific Test:
max double unders in 2 minutes

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Friday’s Workout: 11-7-14

Workout of the Day:

Black and Green group options:
4 rounds of the following:
40 seconds on, 20 seconds off of:
Sunrise to sunset farmers walk / farmer’s walk
Overhead lunge 45#/25 / Goblet lunges
Thrusters (75#/55) / goblet squats
Toes to bar / hanging knee raises
Push-ups / modified push ups

Blue option:
Trap bar farmer’s walk (255#/185)
Barbell front rack lunge (95#/65)
Thrusters (95#/65)
GHD sit–ups
Banded push ups

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Thursday’s Workout: 11-6-14

Strength:
Black: Accumulate 30 deadlifts at 75% of 1 rep max as quickly as possible. You may break the reps into as many sets as you would like. HOWEVER, in between each set, you must perform 5 shoulder presses with a moderate weight. Goal: try to beat your time from last week!!
Rest as needed in between sets.
Time limit is 15 minutes.

Green: Conventional deadlift: 4 sets of 6 reps. Complete 5 Pallof presses on each arm in between each set.

Blue: Accumulate 60 deadlifts with a light to moderate load as quickly as possible. You may break the reps into as many sets as you would like. HOWEVER, in between each set, you must perform 4 landmine presses on each arm. Time limit is 15 minutes.

Conditioning:
Climb up the ladder as far as possible in 8 minutes of:
1 medicine ball slam (20”/14)
1 mountain climber on each leg

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