2015-04-26

SUNDAY WORKOUT

Having some fun with SPLITS!

POWER/SKILL:
Left leg SPLIT Clean + Right leg SPLIT Clean
* Start with around 60% of your best 1RM Clean and go from there...

Take 6-8 sets for this one...

15-20 minutes to work on this one...

WORKOUT:
Alternating HANG Split Cleans (65#/95#)
Alternating Reverse Barbell Lunges (In Place & Bar on Back)(65#/95#)
Alternating SPLIT Jerks (65#/95#)
* 2 reps each, then 4 reps each, then 6 reps each... Keep adding 2 reps onto each movement until the 7 minute time cap is up!

Make sure to bring both feet back together fully on all splits before moving onto the next rep in the workout!

POST YOUR BEST WEIGHT AND YOUR TOTAL REPS COMPLETED FOR THE WORKOUT TO COMMENTS

2015-04-25

SATURDAY WORKOUT

ALL ARE WELCOMED FOR FREE CLASS AT 10AM!

Just for our resident "gym mom"...

TEAM WORKOUT:
In groups of 2 OR 3 if absolutely necessary perform the following:

5000m Run/Row

You and your partner(s) must complete 5000 total meters using Running and Rowing...

You decide how to break up the distance, but you must do at least 2000m worth of both running AND rowing during this 5k...

Also the furthest distance you are allowed to run/row at a time is 400m/500m before switching partners out...

30 minute cutoff for this one!

Come in and wish Lisa a happy bd and get a great workout in!

POST YOUR TOTAL TIME TO COMMENTS

2015-04-24

FRIDAY WORKOUT

SPECIAL WORKOUT FOR LISA ON SATURDAY!

Her BD is today so wish her a Happy BD!!

As for today...

BARBELL SKILL:
2 Tall SQUAT Snatches + 2 High Hang SQUAT Snatches
* Work up to as heavy of a load as you can over the course of 15-20 minutes depending on class sizes...

WORKOUT:
Steve, Luke and Eric's favorite with a little twist...

"Annie-ish"
50 Double Unders
50 AbMat Sit Ups
40 Double Unders
40 Med Ball Twists (20-25#/30-40#)
30 Double Unders
:30 Side Plank Hold (Each Side)
20 Double Unders
:20 RKC Plank Hold
10 Double Unders
10 STRICT Toes 2 Bar

NO CUTOFF TIME... We are looking for QUALITY, more than speed on this one...

Should have around 20 minutes or so for this one...

POST YOUR BEST WEIGHT AND TOTAL TIME FOR THE WORKOUT TO COMMENTS



2015-04-23

THURSDAY WORKOUT

Skill + WOD Day!

SKILL:
Bar Muscle Ups OR Kipping Pull Ups
(Use a band to assist if you need to or work towards your first STRICT bar muscle up :))

Keep things low volume (2-5 reps/lots of sets), but really try to make things look as clean and effortless as possible...

10-15 minutes depending on class sizes...

WORKOUT:
30 Box Jumps (No rebounding... Must step off)(24"/30")
30 Push Presses (93#/135#)(60-65% 1RM of your PUSH PRESS)
30 Kipping Pull Ups (Just regular chin above bar)
20 Box Jumps (24"/30")
20 Push JERKS (93#/135#)(60-65% 1RM of your PUSH PRESS)
20 Kipping Pull Ups
10 Box Jumps (24"/30")
10 SPLIT Jerks (Must alternate feet each rep)(93#/135#)(60-65% of your PUSH PRESS)
10 Kipping Pull Ups
(9 minute cutoff)

Scale your box height and weight appropriately for this one... Base your weight for all 3 overhead lifts off of your Push Press... You must perform the movement listed for each overhead section of the workout... You CAN NOT perform a Push Press during the 20 reps of Push Jerks OR a Push Jerk during the 10 reps of Split Jerk...

You should be able to Push Press at least 155# for Women and 225# for Guys to go Rx'd on this one...

It's a fast cutoff so scale reps to 20/15/10 if you need to...

POST ANY MILESTONES IN SKILL WORK AND YOUR TOTAL TIME FOR THE WORKOUT TO COMMENTS

2015-04-22

WEDNESDAY WORKOUT

Strength day!

WORKOUT/STRENGTH/STRENGTH ENDURANCE:
Perform the following sequence with the same weight for all 3 movements before moving the weight up for the next round:
3 Overhead Squats (Re-rack the Barbell)
6 Front Squats (Re-rack the Barbell)
12 Back Squats

Move through this sequence for 5 total rounds (NEW ROUND STARTS EVERY 6:00) working towards as heavy of a Overhead Squat weight as you can by the end...

Start the first round with 70-75% of your best 1RM Overhead Squat and work up from there...

POST YOUR BEST LOAD TO COMMENTS

2015-04-20

MONDAY WORKOUT

Finally, some HSPUs using the new gym set up! :)

GYMNASTICS ENDURANCE:
Every 3 minutes for 3 total sets perform a MAX EFFORT set of STRICT HSPUs...
(Use a set up that allows you to get AT LEAST 6 reps even under fatigue so your early sets should be high than this number)

Aiming for 25 or more for Women and 40 more more for Guys...

WORKOUT:
Perform as many KB Swings (35#/53#) as possible in 8 minutes...

If you choose to upscale this to (53#/70#) it will be a 6 minute workout...

However...

At the top of every minute, including the start of the workout, you must perform a 140 foot shuttle sprint (10' & Back, 20' & Back then 40' & Back)

POST YOUR TOTAL REPS FOR HSPUS AND KB SWINGS TO COMMENTS

2015-04-19

SUNDAY WORKOUT

A few more tests so we have some solid "off-season" numbers to keep improving...

TEST:
Clean 1RM (Any style)
* Same approach as Snatch, but try to work up a little more aggressively...

Try to be done in just 6-8 total sets...

20 minutes!

WORKOUT:
Front Squats (153#/225#)(Use 80-85% of your best Clean... Must clean into position)
Weighted STRICT Pull/Chin Ups (30-35#/50-55#)
12-9-6 of each
(10 minutes)

Make this one heavy, but make sure you can keep moving steadily through the reps for this one...

Scale weights or go to just Bodyweight on pull ups, if needed...

Use a lighter weight and do 15-12-9 for reps if you are still relatively new and perform negatives or holds as a sub for regular pull ups...

POST YOUR BEST WEIGHT AND TOTAL TIME TO COMMENTS