2015-08-01

SATURDAY WORKOUT (10AM CLASS FREE!!)

Team day!

Four separate challenges today...

WORKOUT:
In teams of 2-3 depending on class sizes perform the following:

5 minutes of MAX DISTANCE shuttle running
(Each shuttle will consist of a 50m, 100m, then 150m run... You can do these 3 distances in any order you like, but must complete all 3 distances before starting over)

REST 5 MINUTES

4 minutes of MAX REP Burpee Bar Touches
(Each Burpee finishes with a two handed touch to a pull up bar 4-6" Above your standing reach)

REST 4 MINUTES

3 minutes of MAX CALORIE Rowing
(Trade off whenever you like... Can anyone get close to 100 calories??)

REST 3 MINUTES

2 minutes of MAX SECOND Hanging L-Sit
(Time only counts if BOTH PARTNERS are holding at the same time... How long can you go??)

POST ALL YOUR RESULTS TO COMMENTS


2015-07-31

FRIDAY WORKOUT

Front squat strength is back!

QUICK STRENGTH:
Work up quickly to 80% of your best 1RM Front Squat or use the weight you did for 1 set of 4 reps two weeks ago and perform 1 set of SIX reps with this weight...

These reps must be done consecutively with no racking the barbell between...

Warm ups will be:
1 set of 5 reps with 60%
1 set of 3 reps with 70%

Just 10 minutes for this section...

BARBELL SKILL:
3 position Hang Snatch
- 1st rep - High Hang Power Snatch (No lean)
- 2nd rep - Mid-Thigh Hang Power Snatch
- 3rd rep - Knee Hang Power Snatch

Work up to a challenging load for this 3 rep set over the course of just 12-15 minutes depending on class sizes...

WORKOUT:
100m Partner Tire Flip For Time OR 300-400m Class Tire Flip For Time...
- Up to the 12pm class which one you will do...

No cutoff on this one...

Come and get better and have some fun to finish!

POST YOUR FRONT SQUAT WEIGHT AND IF YOU GOT ALL 6 REPS, YOUR FINAL SNATCH WEIGHT AND TOTAL TIME FOR THE TIRE FLIP TO COMMENTS

2015-07-30

THURSDAY WORKOUT

Going long...

Don't ignore your weaknesses... If this one makes you a little scared/nervous, then you should probably come in and do it!

WORKOUT:
1000m Row
50 Box Jumps (20"/24")(Must step down)
30 Chest 2 Bar Pull Ups
800m Run (Bucky's Bench & Back)
50 Box Jumps (20"/24")(Must step down)
30 Ring Rows (As flat as possible!)
1000m Row
(25 minute cutoff)

Scale as needed on this one...

We will start heats of 6-8 athletes every 4-5 minutes on this one...

POST YOUR TOTAL TIME OR HOW FAR YOU GOT TO COMMENTS


2015-07-29

WEDNESDAY WORKOUT (HYDRO FIT PATH)

Bench press cycle commences!!

Cutoffs and bro tanks are welcomed!

STRENGTH:
Bench Press
- 5 sets of 5 reps per set @ 60% of the weight you tested out at last week on a 2:30 clock...
* There is a 2 second pause at the chest for EVERY REP today also, so no bouncing or touch & go...

Also work on the bench technique check points we went over last week since since this weight shouldn't be too heavy for you this week...

Do just 2 warm ups...
- Empty barbell x 5 reps
- 50% x 5 reps

WORKOUT:
Overhead Squat (63#/95#)(60-65% 1RM)
Toes 2 Bar
21-15-9
(8 minute cutoff)

Scale to 15-12-9, if needed... If you do scale move the OH Squat weight up to 70%

AT THE 8:00 MARK PROCEED IMMEDIATELY INTO...

Perform as many 300m Shuttle Runs (Must be blacktop & back x 6 trips) as possible in 4 minutes...

You MUST rest 30 seconds after each successful 300m shuttle run...

How many of you can get into the 3rd round on this one??

POST YOUR BENCH WEIGHT, TOTAL TIME FOR PART ONE AND TOTAL METERS COVERED ON THE RUN TO COMMENTS

WEDNESDAY WORKOUT (HYDRO STRONG PATH)

Bench press cycle commences!!

Cutoffs and bro tanks are welcomed!

STRENGTH:
Bench Press 
- 5 sets of 5 reps per set @ 60% of the weight you tested out at last week on a 2:30 clock...

* There is a 2 second pause at the chest for EVERY REP today also, so no bouncing or touch & go...

Also work on the bench technique check points we went over last week since since this weight shouldn't be too heavy for you this week...

Do just 2 warm ups...
- Empty barbell x 5 reps 
- 50% x 5 reps


STRENGTH ENDURANCE:
Every OTHER minute for 6 total minutes (3 sets) perform the following:
10 Steps of KB/DB Loaded Step Ups (12-20" Box)
- Try the same weight as last week since we are switching to step ups...

REST 1 MINUTE...

Every OTHER minute for 4 total minutes (2 sets) perform the following:
As many Bent Over DB/KB Rows as possible...
- HEAVIER than last week, but still need to hit 20 reps or more!

REST 1 MINUTE...

Every minute on the minute for 2 total minutes perform the following:
1st minute - Weighted Side Plank (Right Side)
2nd minute - Weighted Side Plank (Left Side)

- Try to add MORE weight than last week and get as many seconds out of each minute as possible...

POST YOUR BENCH WEIGHT AND ALL OTHER RESULTS TO COMMENTS

2015-07-27

MONDAY WORKOUT

Let get some more people added to the muscle up board this week!

SKILL PRACTICE:
10 minutes of Muscle Up, Kipping Pull Up and Dip practice...

Keep the volume low and save those hands!

STRENGTH:
In heats of 8 athletes perform the following every minute on the minute for 6 minutes:

1 STRICT Weighted Chin Up
(This workout is for TOTAL WEIGHT over the 6 minutes and FOR BEST OVER ALL WEIGHT so every set counts and you only get ONE attempt each minute so choose wisely!)

An example:
I did 70, 85, 105, 78, 88, 98# for these 6 rounds so my score is 524# total and 105# for the other score...

For those who are still working towards higher rep strict pull ups you will perform either MAX REP Strict Chin Ups in 30 seconds, MAX SECOND Chin Up HOLDS in 20 seconds OR MAX REP Ring Rows in 30 seconds out of each 60 second round...

REST 1 MINUTE (GET YOUR EQUIPMENT READY FOR THE NEXT SECTION)

WORKOUT:
Perform as many rounds and reps and seconds of the following in 6 minutes:
:40 Hollow Hold (Perfect position!)
30 AbMat Sit Ups
20 Med Ball Slams (25-30#/35-50#)

Keep that lower back in proper position on the Hollow Holds... Scale to a regular Plank if you need to...

POST YOUR TOTAL CHIN UP WEIGHT LIFTED, BEST 1RM ON CHIN UPS AND TOTAL ROUNDS PLUS ANYTHING EXTRA TO COMMENTS



2015-07-26

SUNDAY WORKOUT (FIT PATH - 11AM!)

New cycles for fit and strong!

WORKOUT I:
4 Squat Clean Thrusters (143#/205#)(Use 80% 1RM Push Press)
1 Legless Rope Climb (No Jump Allowed, Scale - 2 w/ Legs OR 2 Seated)
3 Squat Clean Thrusters (143#/205#)
1 Legless Rope Climb
2 Squat Clean Thrusters (143#/205#)
1 Legless Rope Climb
(5 minute cutoff)

A Deadlift + Hang Clean OR a Power Clean are allowed on this one before setting up for your Thruster...

REST 2 MINUTES

WORKOUT 2:
Perform as many KB Swings (35#/53#) as possible in 4 minutes... Every time you take a break it's a 5 Burpee penalty...

REST 1 MINUTE

WORKOUT 3:
Complete as many Calories on the Rower in 2 minutes...

POST YOUR TOTAL TIME, TOTAL REPS AND TOTAL CALORIES TO COMMENTS