Category: Workout of the Day

Wednesday’s Workout: 8-20-14

This week we will be working on improving our squat technique! If you struggle to maintain good technique in the front or back squat, this class is for you!! Skills class will meet this Wednesday night at 6:30pm. Hope to see many of you there!!!

Strength:
Density Work: for 15 minutes, in teams of 2-3 perform the following:

Black: Deadlift and Shoulder press
Green: Trap bar or Sumo deadlift and Landmine presses (half kneeling)
Blue: deadlift off of risers and Landmine presses (half kneeling)

EDT quick tips:
Start with a 10 rep max or 75-80% of 1 rep max on each exercise
Start with sets of 5 reps, then go down to sets of 4 or 3 as you fatigue. Maintain excellent technique!
Rest “instinctively” in between sets
Record total number of reps performed

Conditioning:
3 rounds for total reps of:
45 seconds of mountain climbers, 15 seconds off
45 seconds of ring dips or ring rows, 15 seconds off
45 seconds of box jumps (24”/20), 15 seconds off

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Tuesday’s Workout: 8-19-14

This week we will be working on improving our squat technique! If you struggle to maintain good technique in the front or back squat, this class is for you!! Skills class will meet this Wednesday night at 6:30pm. Hope to see many of you there!!!

Tuesday’s Workout of the Day:
Black: “The Chief”
5 rounds of:
3 minute AMRAP
3 Power cleans (135#/95)
6 push ups
9 air squats
Rest 1 minute in between rounds

Green: “The Chief” with hip thrusts instead of power cleans

Blue: “The Chief” With power cleans @ 80% of 1 rep max. Each round will last for 2:30. Athletes will rest for 90 seconds in between rounds.

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Monday’s Workout: 8-18-14

This week we will be working on improving our squat technique! If you struggle to maintain good technique in the front or back squat, this class is for you!! Skills class will meet this Wednesday night at 6:30pm. Hope to see many of you there!!!

Strength:
Density Work: for 15 minutes, in teams of 2-3 perform the following:

Black: Back squat and heavy kettlebell swings to eye level
Green: Front squat and kettlebell swings to eye level
Blue: goblet squat and kettlebell swings to eye level

Density Work quick tips:
Start with a 10 rep max or 75-80% of 1 rep max on each exercise
Start with sets of 5, then go down to sets of 4 or 3 as you fatigue. Maintain excellent technique!
Rest “instinctively” in between sets
Record total number of reps performed

Conditioning:
In 6 minutes,
Row 1,000 meters, then complete at many burpees as possible with the remaining time.

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Friday’s Workout: 8-15-14

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: 8-14-15

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: 8-13-14

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: 8-12-14

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: 8-11-14

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:
Run 1 mile as fast as possible

Skill Specific Test:
max double unders in 2 minutes

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Friday’s Workout: 8-8-14

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) / power snatches (95#/65)
1 minute of ring flutters / plank / ring fall outs
1 minute of Sled push (90#/60) or pull (165#/115)
1 minute of rest

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Thursday’s Workout: 8-7-14

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:

Complete 5 rounds of:
Sprint to the edge of the pavement and back
10 med ball slams (14#/10)
Rest 1 minute in between rounds

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