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23FEB18

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WORKOUT OF THE DAY

PREP

3 Rounds:
3 Kips
3 Toes to Bar
3 High Pulls (L)
3 CNJ (L)
3 High Pulls (R)
3 CNJ (R)
100M Row
5 Inch Worms

CONDITIONING

“18.1″ – 20 Minute AMRAP:
8 Toes-To-Bar / Knee Raises
10 Single Arm Dumbbell Hang Clean + Press 50/35 – 35/20
14/12 Calories Row
Dumbbell is 5/side.

ACCESSORY/EXTRA WORK

A)
Every 1:30 X 7 Sets: Muscle Clean + Hang Muscle Clean + Push Press + Push Jerk
Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.
B)
Single Leg Kettlebell Deadlift: 3 Sets Of 12/Side
Rest 90-120 seconds between sets. Focus on positioning over load.
C)
Single Arm Kettlebell Z-Press: 4 Sets Of 8/Side
Rest 2-3 minutes between sets. Build as heavy as deemed fit. Perform all reps on 1 side before switching to the other.

22FEB18

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WORKOUT OF THE DAY

RECOVERY

A)
2×50′ Bear Walks
2×50′ Crab Walks
2×50′ Gorilla Walks

B)
3 Rounds:
60′ Reverse Sled Drag (slow)
45s Front Leaning Rest Hold
15 PVC Overhead Squats

C)
3 Rounds:
2×10 Second Standing Straight Leg Hold el
12 Tuck-Ups
12s L-Hang
12 Empty Bar Good Mornings
30s Samson Stretch es

21FEB18

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WORKOUT OF THE DAY

STRENGTH

Every 2:00 X 7 Sets:
5 Bench Press + 5-15 Pull-Ups/Ring Rows

Warm-up as deemed fit. Start around 60-70% of your 1RM for the Bench Press. For the Pull-up/Ring Row pick a quantity of reps you can maintain for all 7 sets. Pull-ups can be strict, kipping, chest-to-bar, etc.

CONDITIONING

4 Rounds For Max Reps:
1 Minute Kettlebell Swings 70/53
1 Minute Box Jumps 24/20
1 Minute Row/Bike/Ski

EXTRA WORK

“Senior Assignment Week 2 Session 2”
Box Squat
Barbell Split Squat
Romanian Deadlift
Barbell Bent Over Row

All movements will consist of 3×8 for working sets at an RPE of 13. See your folder for RPE and tempo prescriptions.

20FEB18

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WORKOUT OF THE DAY

STRENGTH

A)
Snatch: 3 Reps Every 1:30 X 7 Sets
Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps are full Squat. Drop and reset between every rep.
B)
Clean And Jerk: 2 Reps Every 1:30 X 7 Sets
Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split Jerk. Drop and reset between reps.

CONDITIONING

8 Minute AMRAP:
20 Alternating Single Arm Dumbbell Snatch 35/25
40 Double-Unders

EXTRA WORK

A)
Box Step-Ups W/Medball: 10 Minutes
Perform this at a smooth and steady aerobic pace.
B)
Row: 20 X :30 @ HARD/:30 @ EASY
Percentage refers to wattage output. The goal for this should be consistent pacing for all 20 intervals.

19FEB18

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WORKOUT OF THE DAY

STRENGTH

A)
Pause Back Squat: 1 Rep Every 1:30 X 7 Sets
Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 
B)
Back Squat: 5 Reps Every 2:00 X 4 Sets
This should be done as a continuation of your Pause Squats starting at 10:30 on the clock. Build as heavy as deemed fit. 

CONDITIONING

21 Power Cleans 95/65
21 Bar Facing Burpees
15 Hang Squat Cleans 95/65
15 Bar Facing Burpees
9 Squat Cleans 95/65
9 Bar Facing Burpees

RX+ 135/95

EXTRA WORK

“Senior Assignment Week 2 Session 1”
Barbell Bench Press
Barbell Biceps Curl
Triceps Extension
Shoulder (Strict) Press

All movements will consist of 3×8 for working sets at an RPE of 13. See your folder for RPE and tempo prescriptions.

16FEB18

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WORKOUT OF THE DAY

STRENGTH

A)
Pause Front Squat: 2 Reps Every 2:00 X 5 Sets
Warm-up as needed. Build as heavy as deemed fit. Pause in the bottom of the Squat for 3 seconds, no bounce to get out of the whole.
B)
Front Squat: 7 Reps Every 3:00 X 3 Sets
This should be done as a continuation of your Pause Squats starting at 10:00 on the clock.

CONDITIONING

15 Minute AMRAP:
15 Wall Balls 20/14
12 Alternating Single Arm Dumbbell Snatch
9 Knees-To-Armpits

EXTRA WORK

A)
GHD Sit-Ups: 4 Sets Of 15
Rest 90-120 seconds between sets.
B)
Turkish Get-Up: 10 Minutes Practice
Practice both sides, both standing up and lowering back down.

15FEB18

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WORKOUT OF THE DAY

WARM-UP

3 Rounds
12 Banded Lateral Step e/d
20s Side Plank/Star Plank e/s
5 Yoga Push-Ups
20s Supine-Grip Bent-Knee Hang

RECOVERY

A)
AMRAP 10:
90′ 1-Arm Suitcase Carry
10 Russian Swings every 30′
Switch arms every 90′

Rest 5 Minutes

B)
AMRAP 10:
300′ OH Carry
1 Thruster every 30′
Switch arms every 300′

14FEB18

By: 0

WORKOUT OF THE DAY

STRENGTH

Every 2:00 X 7 Sets:
5 Push Press + 5-15 Pull-Ups

Warm-up as needed. Push Press is done from the floor. Start around 60-70% of your 1RM Push Press and climb as deemed fit. For the Pull-ups pick a quantity you feel you can maintain for all 7 sets.

CONDITIONING

A1)
7 Minute AMRAP:
Dumbbell Burpees 35/25
Immediately Into
A2)
7 Minute AMRAP:
Max Calories Row/Ski/Bike

For the Dumbbell Burpee standard literally think about doing a Burpee with Dumbbells in your hands. The Dumbbells must come to the floor, and your entire chest body must come to the ground, from there the Dumbbells must finish overhead standing tall. How you get from Point A to Point B is up to you.

EXTRA WORK

“Senior Assignment Session 2”
Box Squat
Barbell Split Squat
Romanian Deadlift
Barbell Bent Over Row

All movements will consist of 3×8 for working sets at an RPE of 13. See your folder for RPE and tempo prescriptions.