A little heavy Deadlifting to start the week off right!
5 Rounds For Time:
5 Deadlifts (315/205)
10 Toes2Bar
20 Jumps Over Barbell
**10 Minute Cut-off**
Then...
5 minute casual Row/Bike
5 minute (at least) mobility session - Hit your hamstrings, glutes, back, and anything else, specific to you, that you feel needs attention.
"Forging Elite Fitness In Midtown Omaha"
Showing posts with label Bike. Show all posts
Showing posts with label Bike. Show all posts
2014-08-11
2014-06-19
THURSDAY WORKOUT
The last several days have been rough, so today we are going to work out some of that soreness... "Cardio" style. :-)
"5K Everyway"
Accumulate 5,000 meters using the following:
Run - A max of 2,000m may be accumulated by Running
Row - A max of 2,000m may be accumulated by Rowing (1000m in one sitting max)
Bike - A max of 800m (1/2 mile) may be accumulated on the Bike (Bike is only worth 1/2 of what you actually pedal; for example, you would need to Bike 1 mile to get the 800m)
Double Unders - Worth 3 meters each, you may accumulate a max of 1,000m (334 DU's)
Single Unders - Worth 2 meters each, you may accumulate a max of 1,000m (500 Singles)
**35 Minute Cut-off**
*Use any combination of the above movements, for the listed maximum amount of meters for those movements, to accumulate 5,000 meters total distance. You may only accumulate 1,000m on the Row in a single shot, but you may come back to it again for a max of 2,000m, or any distance combinations you plan out, but no more than 1,000m at a time. Every other movement may be performed for the max allowable distance in one shot.
"5K Everyway"
Accumulate 5,000 meters using the following:
Run - A max of 2,000m may be accumulated by Running
Row - A max of 2,000m may be accumulated by Rowing (1000m in one sitting max)
Bike - A max of 800m (1/2 mile) may be accumulated on the Bike (Bike is only worth 1/2 of what you actually pedal; for example, you would need to Bike 1 mile to get the 800m)
Double Unders - Worth 3 meters each, you may accumulate a max of 1,000m (334 DU's)
Single Unders - Worth 2 meters each, you may accumulate a max of 1,000m (500 Singles)
**35 Minute Cut-off**
*Use any combination of the above movements, for the listed maximum amount of meters for those movements, to accumulate 5,000 meters total distance. You may only accumulate 1,000m on the Row in a single shot, but you may come back to it again for a max of 2,000m, or any distance combinations you plan out, but no more than 1,000m at a time. Every other movement may be performed for the max allowable distance in one shot.
2014-06-15
SUNDAY WORKOUT
Strength 8 Minutes:
Front Squat - You will have 8 minutes to work up to a heavy single.
Power 20 Minutes:
1RM Snatch - You will have 20 minutes to establish a 1RM Snatch.
Then...
For Time:
Bike Sprint - 25 Calories
*Go as fast as you can, and get to 25 calories on the bike.
Front Squat - You will have 8 minutes to work up to a heavy single.
Power 20 Minutes:
1RM Snatch - You will have 20 minutes to establish a 1RM Snatch.
Then...
For Time:
Bike Sprint - 25 Calories
*Go as fast as you can, and get to 25 calories on the bike.
2014-05-31
SATURDAY WORKOUT
Metabolic conditioning today guys… team style.
In Teams of 2 - 3:
As Many Rounds As Possible in 20 Minutes:
15 Burpees
15 Ball Slams (20+/14+)
*The Catch - Only one teammate works at a time, completing an entire round before their partner(s) begins their round, BUT… while the one teammate is working on the Burpees and Ball Slams, the rest of the team must Hollow Hold, and/or Plank Hold. If any member of the team drops from their Hollow or Plank position, you must stop working until they can resume their position. Each team member must complete an entire round before the next team member can begin the Burpees and Ball Slams.
**If there is time left**
Row or Bike 5 Minutes to cool down.
In Teams of 2 - 3:
As Many Rounds As Possible in 20 Minutes:
15 Burpees
15 Ball Slams (20+/14+)
*The Catch - Only one teammate works at a time, completing an entire round before their partner(s) begins their round, BUT… while the one teammate is working on the Burpees and Ball Slams, the rest of the team must Hollow Hold, and/or Plank Hold. If any member of the team drops from their Hollow or Plank position, you must stop working until they can resume their position. Each team member must complete an entire round before the next team member can begin the Burpees and Ball Slams.
**If there is time left**
Row or Bike 5 Minutes to cool down.
2014-03-27
THURSDAY WORKOUT
Skill/Fun 10 Minutes:
Handstand Push-ups & Handstand Walking
Then…
Games Athletes:
Bike and/or Row for 10 - 15 Minutes at a slow steady pace. You can hop off of one, and onto the other for any combination you like, but get around 10 - 15 Minutes in.
Mobilize anything that's sore, or feels tight. Use the time after your Bike/Row to help unglue any tissue that has been feeling funky, or bugging you.
Non Games Athletes:
Strength 10 Minutes Only
Sumo Deadlift - This is something we don't practice often, but it will be a nice change from doing traditional pulls with the barbell, and will get you outside of your comfort zone… unless your name is Brendan, then you will still be in your comfort zone. :-)
5 - 5 - 5 @ 75 - 80% Only
Warm up quickly, and only take around 2 Minutes of rest between your sets. The 10 Minutes will include your warmup sets, so be smart about your time management, and work up quickly.
Here's your chance to get your name on the board...
"Annie"
50 - 40 - 30 - 20 - 10 Reps of:
Double Unders
Sit-ups
**8 Minute Cut-off**
*If you don't have Double Unders, you may do Single Unders, buy you will have to double the rep count.
Handstand Push-ups & Handstand Walking
Then…
Games Athletes:
Bike and/or Row for 10 - 15 Minutes at a slow steady pace. You can hop off of one, and onto the other for any combination you like, but get around 10 - 15 Minutes in.
Mobilize anything that's sore, or feels tight. Use the time after your Bike/Row to help unglue any tissue that has been feeling funky, or bugging you.
Non Games Athletes:
Strength 10 Minutes Only
Sumo Deadlift - This is something we don't practice often, but it will be a nice change from doing traditional pulls with the barbell, and will get you outside of your comfort zone… unless your name is Brendan, then you will still be in your comfort zone. :-)
5 - 5 - 5 @ 75 - 80% Only
Warm up quickly, and only take around 2 Minutes of rest between your sets. The 10 Minutes will include your warmup sets, so be smart about your time management, and work up quickly.
Here's your chance to get your name on the board...
"Annie"
50 - 40 - 30 - 20 - 10 Reps of:
Double Unders
Sit-ups
**8 Minute Cut-off**
*If you don't have Double Unders, you may do Single Unders, buy you will have to double the rep count.
2014-03-26
WEDNESDAY WORKOUT
Strength/Accessory Work 15 Minutes:
5 Sets of 6 - 8 Reps
Heavy Dumbbell Rows or Weighted Ring Rows
*You can mix it up between these two movements, but make sure whichever you do is HEAVY. You shouldn't coast through these sets, they should be hard so you can help balance out your shoulders by hitting some pulling movements like these.
Speed/Skill Work 10 Minutes:
3 Sets of 10 Unbroken Reps
Thrusters @ 40 - 50% of your 1RM Push Press
*Rest 2 - 3 Minutes between sets, and try to go unbroken on all three sets. These should not be heavy, but feel light to moderate, and doable in sets of 10.
Mobility/Cool Down
Hit the Bike or Rower for 5 Minutes, then use bands or a lacrosse ball and/or a roller on your shoulders/lats/traps. Don't Skip This!!!
2014-03-10
MONDAY WORKOUT
Ladies and Gentlemen…
Something we don't do very often, but hopefully you'll come in and get your "cardio" on.
After some mobility, and your warmup.
5k Run OR Row
OR
7k Bike
2014-03-08
SATURDAY WORKOUT
Mobility - hit your glutes and shoulders with a lacrosse ball / hit your hamstrings, quads, and arms with a floss band.
Skill/Accessory Work:
Overhead Squat Positioning
Ring Rows 3 sets of 10 (make the angle difficult)
Non-Games Athletes
"Jackie" on 10
1000m Row (Damper on 10)
50 Thrusters (44/33… bar only)
30 Pull-ups
**12 Minute Cut-off**
Games Athletes
For 20 Minutes:
You and a partner will alternate 60 seconds on, 60 seconds off
Switch between the Rower, and the Bike
Switch to using Arms Only on the Bike/ Hips & Arms Only on the Rower for half of your work.
Skill/Accessory Work:
Overhead Squat Positioning
Ring Rows 3 sets of 10 (make the angle difficult)
Non-Games Athletes
"Jackie" on 10
1000m Row (Damper on 10)
50 Thrusters (44/33… bar only)
30 Pull-ups
**12 Minute Cut-off**
Games Athletes
For 20 Minutes:
You and a partner will alternate 60 seconds on, 60 seconds off
Switch between the Rower, and the Bike
Switch to using Arms Only on the Bike/ Hips & Arms Only on the Rower for half of your work.
2014-02-24
MONDAY WORKOUT
Skill Work 10 Minutes ONLY:
Double Unders: LOW volume work on these. Don't do more than 5 - 10 at a time, if you are already proficient at Double Unders. If you are still working on them, spend your time working on rhythm, keeping your hands from coming out and back,
Then…
As Many Rounds As Possible in 20 Minutes:
30 Med Ball Slams (20/14)
20 Sit-ups
10 Calorie Row OR Bike
**Options For Reducing Your Reps**
Med Ball Slam Reps Per Round:
20 Reps (25#men/20#women) OR 10 Reps (35#men/25#women) OR 5 Reps (50#men/35#women)
We have a limited number of Slam Balls at the moment, so it will be first come, first served, for getting your pick if you'd like to use a heavier ball to reduce your reps. Come with a plan.
Sit-up Options For Reps Per Round:
10 Toes2Bar OR 5 STRICT Toes2Bar
If you select either of the Toes2Bar options, you will have to do LEGIT Toes2Bar; no Leg Raises, or Knees2Elbows, etc…
Bike and Rower
No scaling reps for these two… however, these will also be first come, first served, so if you want to do your Calories on a bike, HAVE A PLAN and let one of the coaches know which you prefer.
*Games Athletes - Go at about 70 - 80% for this workout; get sweaty, but don't go all out.
*Non-Games Athletes - Go All Out… ha! :-)
Double Unders: LOW volume work on these. Don't do more than 5 - 10 at a time, if you are already proficient at Double Unders. If you are still working on them, spend your time working on rhythm, keeping your hands from coming out and back,
Then…
As Many Rounds As Possible in 20 Minutes:
30 Med Ball Slams (20/14)
20 Sit-ups
10 Calorie Row OR Bike
**Options For Reducing Your Reps**
Med Ball Slam Reps Per Round:
20 Reps (25#men/20#women) OR 10 Reps (35#men/25#women) OR 5 Reps (50#men/35#women)
We have a limited number of Slam Balls at the moment, so it will be first come, first served, for getting your pick if you'd like to use a heavier ball to reduce your reps. Come with a plan.
Sit-up Options For Reps Per Round:
10 Toes2Bar OR 5 STRICT Toes2Bar
If you select either of the Toes2Bar options, you will have to do LEGIT Toes2Bar; no Leg Raises, or Knees2Elbows, etc…
Bike and Rower
No scaling reps for these two… however, these will also be first come, first served, so if you want to do your Calories on a bike, HAVE A PLAN and let one of the coaches know which you prefer.
*Games Athletes - Go at about 70 - 80% for this workout; get sweaty, but don't go all out.
*Non-Games Athletes - Go All Out… ha! :-)
2014-01-27
MONDAY WORKOUT
Skill Work/Practice 5 - 10 Minutes
We will go over how to Row and Bike (Airdyne Bike) more efficiently, and you'll get a few of minutes to practice what you've learned. We will also go over Double Unders, and you'll get a couple of minutes to practice them as well.
Row/Bike/Double Under Sprints
10 x 2:30min Rounds EACH For Time (25mins Total):
Odd Rounds - 1, 3, 5, 7, 9 = 50 Double Unders
Even Rounds - 2, 4, 6, 8, 10 = 200m Row
*We left something out didn't we… The BIKE!!! One of your Even Rounds will be swapped for the Bike. We will decide which of your rounds will be switched for a BIKE Round. You will pedal for 20 Calories on the Airdyne Bike, instead of Rowing 200m on the rower. How will we determine this, you ask… it will be based on your arrival at the gym. If you show up early for class, you will get first dibs on picking which round you'd like to be your Bike Round… if you're late, you will get stuck with whatever is left. :-)
We will go over how to Row and Bike (Airdyne Bike) more efficiently, and you'll get a few of minutes to practice what you've learned. We will also go over Double Unders, and you'll get a couple of minutes to practice them as well.
Row/Bike/Double Under Sprints
10 x 2:30min Rounds EACH For Time (25mins Total):
Odd Rounds - 1, 3, 5, 7, 9 = 50 Double Unders
Even Rounds - 2, 4, 6, 8, 10 = 200m Row
*We left something out didn't we… The BIKE!!! One of your Even Rounds will be swapped for the Bike. We will decide which of your rounds will be switched for a BIKE Round. You will pedal for 20 Calories on the Airdyne Bike, instead of Rowing 200m on the rower. How will we determine this, you ask… it will be based on your arrival at the gym. If you show up early for class, you will get first dibs on picking which round you'd like to be your Bike Round… if you're late, you will get stuck with whatever is left. :-)
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