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Training Monday

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A1. KB Turkish Get Up; 3 x 3 per arm

A2. Cossack Squat @ 31X1; 3 x 6 per side

*KB Goblet Cossack Squat; 3 x 6 per side

**Barbell Back Rack Cossack Squat; 3 x 4-6 per side

A3. Strict Hanging Knee Raises; 3 x 8-12 reps

*Hanging L-Hold (straight legs); 3 x :20-:30

**Strict Pronated L-Pull Ups; 3 x as many as possible

+

3 Sets:

Run 400m

24 KBS (Tough)

12 Push Ups w/ protraction at top (*4 Wall Walks / **8 Strict HSPU)

*Rest 2 min

North County Friday

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A. Conventional Deadlift @ 31X1; 7-7-5-5; Rest 2 min

*/**Clean DL @ 21X1; 4 x 4 reps; Rest 2 min

B. Russian Step Up (Weight with DB in hands if appropriate); 3 x 8 per leg; Rest 1 min

+

For Time:

75 Single Unders (*50 Double Unders / **50 Zeus Rope DU)

30 Cal Bike/Row Ski

30 Hang DB Snatches Per Side (*/**30 HPS 95-115/65-75)

30 Cal Bike/Row/Ski

75 Single Unders (*50 Double Unders / **50 Zeus Rope DU)

Induction- Teen Program

A1.  Getup Step Thrus (Hips Never Touch Ground, Pause at top and bottom)

3 x 8 Per Side

A2. SB Over Shoulder Squats (Light-Mod)

3 x 6-8 Per Side

A3.  SA Ring Row Isometric Hold at top – 3 x 15 Sec Per Side + 8 Scap Rotations clock-wise + counter clock-wise (2-ring)

+

5 Min AMRAP:

2 Min Bike/Row/Ski

8 Burpee Box Climb-Ups

14 Lat Hops Back + Forth Per Side

Max Burpee Medball Push Tosses In Remainder

*Rest :90

x 3 Sets

Solana Beach Thursday

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Fitness:

A1. Half Kneeling Landmine Press @ 31X1; 4 x 8-10 per arm

*SA Standing DB Press; 4 x 6-8 per arm

**Barbell Strict Press; 4-4-3-3

A2. Incline DB Prone Row @ 31X1; 4 x 8-10 reps

*/**Barbell Bent Over Row @ 31X1; 4 x 6-8 reps

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3 Rounds For Time:

Run 800m

25 Wall Balls (20/14)

 

Strength:

A. 12 Min EMOM:

-20 Meter Sled Sprint (Light to Mod)

-15 (Heavy) Rus KBS/**6 Double DB Ground2OH (Tough)

-15 Sec Ski Sprint/** 5 Bupee Box-Jumps (Both must be explosive)

B1.  SL/SA DB RDL→ Clean; 3 x 4-6 per side (Mod); Rest 1 Min

B2. Double Rope Row Isometric Hold at top-3 x Accum 25 Sec

*/**Ice-Cream Makers with tuck (Chin-Above Rings→ Tucked Front-Lever Brief Pause→ Back to Chin-Above Rings); 3 x 4-6 Controlled + Fluid Reps

C1. HS Hold- 3 x 25-40 Sec

*Wall Facing HS Hold

**Planche Ring Pushup-3 x 5

C2.  SandBag Over Shoulder Squat- 3 x 5 per side @ 4121

C3. TGU Step-Thru (Brief Pause at top and Bottom, Hips stay of Ground)- 3 x 6 Per Side

 

Conditioning:

For Time:

10-9-8-7-6-5-4-3-2-1

Bench Press (135/95#)(115/75)(95/65)

Ring Rows (kipping PU)(C2B)

Bike (Cal)

*25 Double unders after each round

WOD Wednesday

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4 Sets:

6 Front Squats (*/**3 Hang Squat Cleans)

*Rest :30

2-3 Pull Up Negatives (*8-10 Kipping Pull Ups/**10 CTB Pull Ups)

*Rest :30

12 Step Ups (*/**12 KB Front Rack Step Ups

12 Burpees (*/**12 Lateral Burpees Over Bar)

Run 1 Suicide

*Rest 2:00

Induction Teen Training

A1.  SA Plank Hold + Scap Circles

3 x 30-40 Sec Per Side

*HS Hold Shifting Center of Gravity Left + Right

3 x 30-35

A2.  Agility Sprint— 10 meters Left, 10 Meters Right, 20 meter Forward Acceleration

3 x 3 reps

A3. Double DB RDL

3 x 8 Slow Reps

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6 x 10 meter Forwards/Backwards Shuttle Run

30 Meter Bear Crawl

40 Meter Sled Push

*Rest :90

x 3

Workout Tuesday

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Fitness:

A. Every 2 min x 6 sets:

-20 sec Row/Ski Sprint or 15 sec Bike Sprint or 15 sec Sled Sprint (Choose one and stick with it)

+

15 Min AMRAP:

Row/Ski 400m

2 TGU Per Arm (Mod)

Bike .5 Mile

30m Bear Crawl

 

Strength:

A. Sumo Deadlift- Build to a tough Single

**Power Snatch- Build to a tough Single (Pre-Req– 125/85)

B1.  KB Clean + Reverse Lunge; 3 x 8 Per Side (Mod)

B2.  SA DB Arnold Press + SA DB OH Isometric Hold; 3 x 6-8 Per Side

*Deficit (If Possible) HSPU Neg; 3 x 2-4 + 30 Sec HS Hold

**Wall Facing Strict HSPU; 3 x 2-5 + 30 Sec HS Hold

B3.  Chin-Over-Bar Hold- Accumulate 12-20 Sec @ top + 20 Sec Hollow Body Hang

*False-Grip Hold–3 x 9-12 Sec @ top + 9-12 Sec @ bottom

**Strict Muscle-Up; 3 x 2-3 Accumulate + 12-20 Sec Dip Support Hold after last

C1.  SA Plank Hold w/ Scap Circles- 2 x 40-60 Sec Per Side

*/**SA Ring Plank Hold 2 x 20-30 Sec Per Side

C2.  Tuck-Ups 2 x 12-18

*/**Slider Pike-Ups in Inchworm; 2 x 6-9 Slow Reps

 

Conditioning:

25 Min AMRAP:

45/40 Calorie Row

30 Box step ups (*\** box jump step down)

20 Russian Kettle Bell Swings (*\** American)

10 burpee + 10 ring rows (burpee pu) ( *\** Burpee C2B )

1 pike circle around the box (* 2 wall walks)(**3-4 HSPU)

 

*Rest 3-5 min

 

2 sets for quality

25 V ups (*\**25 GHD sit ups)

Rest 2:00 min

Training Monday

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A1. Plank Elbows to Hands; 3 x 10 reps (up → down =1)

*Wall Walk with 3 sec pause at top; 3 x 3-4 reps

**Freestanding Handstand Pirouette; 3 x 1-2 turns each direction

A2. Cossack Squat @ 31X1; 3 x 6 per side

*KB Goblet Cossack Squat; 3 x 6 per side

**Barbell Back Rack Cossack Squat; 3 x 4-6 per side

A3. Active Arching Bar Hang; 3 x :20-:30

*Tucked or Banded Front Lever Hold; 3 x :10-:20

**Alternating Leg Reaches from tucked Front Lever Hold; 3 x 2-3 per side

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4 Sets:

Run 200m

16 Hip Extensions (*12 Double KB Russian Swings / **12 Double KB Snatches 16kg/12kg)

12 Step Ups (*12 BJSD 24/20 / **30/24)

*Rest 90 sec

Solana Beach Thursday

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Fitness:

A1. Half Kneeling Landmine Press; 4 x 8-10 per arm

*SA Standing DB Press; 4 x 6-8 per arm

**Barbell Strict Press; 4 x 4 reps

A2. Incline DB Prone Row @ 31X1; 4 x 8-10 reps

*/**Barbell Bent Over Row @ 31X1; 4 x 6-8 reps

+

4 Rounds For Time:

Run 600m

3 TGU per arm

*20 min cap

 

Strength:

A. Double KB Clean and Press; 5 x 5; Rest 1 Min

B1.  Double DB Rear-Foot Wall-Supported SL RDL; 3 x 8 per side; Rest 1 Min

B2. SA Ring Row Isometric Hold at top-3 x Accum 15 sec Per Side

*/**SA Ring Pullup + Ring Dip- 3 x Accum. 15 sec at top per side

C1. HS Hold- 3 x 25-40 Sec

*Wall Facing HS Hold

**15 Sec Wall Facing HS Hold—> Strict HSPU Neg (Slow)- 3 x 2

C2.  SA KB Front-Rack Squat- 3 x 5 per side @ 4121

C3.  DB Lunged BentPress— 3 x 5 per side

**DB Bent-Press

 

Conditioning:

2 Rounds For Time:

400m run with light sandbag

40 m sled push fast mod load

15 Front squats (135/95)(95/65)(75/55)(45/35)

 

*Rest 2-4 min

 

For Time:

800m Run or 1000m row

15 pull ups

10 Thrusters (*\** 15 thrusters) (95/65)(75/55)(45/35)

15 Push ups

10 Thrusters (*\** 15 thrusters)

 

*Rest 2-4 min

 

 

2 Rounds For Time:

400 m Run with light sandbag

15 sandbag over the shoulder tosses

30 SU (du attempts) (du)