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Group Fitness Monday

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A1. DB Neutral Grip Bench Press @ 30X0; 3 x 10-12

**DB Neutral Grip Incline Bench @ 31X1; 3 x 8-10 Reps

A2. SA DB Bent-Over Row w/ reach @ 31X1; 3 x 8-10 per side

**SA Landmine Row- 3 x 6-8 per side

A3. Bar L-Hang; 3 x 10-15 sec.10-15 sec

+

12 Min AMRAP:

30m SA OH Carry Per Side (**Double KB/DB OH Carry)

6 Single Arm Ring Rows Per Side (*6 strict pullups / **9 CTB pull ups)

15 Cal Bike/Row/Ski

Saturday Workout

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12 Min EMOM:-8 KB Front Rack Step Ups L

-8 KB Front Rack Step Ups R

-30 sec FLR

-30 sec Sorenson Hold
*12 Min EMOM:

Even- Hang Squat Clean

Odd- Power Clean

(Mod-Heavy Across)
**12 Min EMOM

-Clean & Jerk (75-85%)

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10 Min AMRAP:

10 Russian KBS (**5 Power Snatches 115/75)

10 Sit Ups (**10 TTB)

15 Wall Balls

Training Friday

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A1. Banded or Bwt Dip Negative @ 33A3; 3-4 x 3-5 Reps

*Strict Bar Dip @ 31X1; 3-4 x as many as comfortable

**Wtd Bar Dip @ 31X1; 3-4 x 5-7 Reps

A2. Supinated Barbell Bent-Over Row @ 31X1; 3-4 x 8-10 Reps

**Banded Ring Front Lever Hold

3-4 x 20-30 sec

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EMOM x 15 min:

1- 30 sec Step Ups (*/**30 sec BJSD)

2- 30 sec Burpees

3- 30 sec Bike/Row/Ski @ 90%

Thursday Fitness, Strength & Conditioning

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Fitness:

A. Back Squat @ 21X1; 4 x 6-8 Reps; Rest 2 min

**Back Squat @ 20X1; 4-4-2-2; Rest 2 min

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Alternate rounds with a partner x 3-4 rounds each:

10 Alternating DB Snatches

30m Straight Arm Sled Push (Mod)

50 Single Unders (**50 Double Unders)

 

Strength:

A. Find 5RM Front Squat @ 20X1

*/**Find 1RM Front Squat

B. Sumo-Stance Good-Morning

4 x 6-9 @ 31X1

(Nice n’ Deep)

**Chains

C1.   (5 SA Dumbbell Push Press + 15 Meter DB OH Carry) x 2 per side x 3 sets

**Double Dumbbell

C2.  Dragon-Flag Feet and Hip Raises- 3 x 6-9 + 20 Sec Kneeling Skin the cat Passive holds

*/**Straight-Arm & Straight Leg Strict Ring Inversion→ Skin The Cat 3 x 2.2.1

 

Conditioning:

For time:

Run 0.8 Mile long loop – (sub bike 2m + row/ski 1500m)

200 singles (100 du’s)

40 abmat situps (**ghd situp)

40 wall balls

40 kb swing mod load

20 burpee to high target

10 horizontal rope pull from floor (**rope climb)

Run 0.8 Mile long loop – (sub as above)

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10 Turkish get ups ( 5 ea side) not for time

Workout Wednesday

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A. Alternate Every 2:30 x 20 Min:

-2 Tough TGU (one side only – first 4 sets)

-2-3 Ring Lean Away Pull Up Negatives (*3-5 Ring Lean Away Pull Ups / **3-5 Wtd Ring Lean Away Pull Ups)

-Bike/Row/Ski/Run while not at a working station

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3 Rounds For Quality:

10 COS ATYT (Light band tension – feel the movement)

30 Sec Passive Hang (**20-30 sec SA Passive Hang per side)

20 Hollow Rocks

20 Sec Row Sprint

Tuesday Workout

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Fitness:

A. EMOM x 8:

3 Hang Power Cleans + 1 Front Squat

*1 PC + 1 Hang Squat Clean

**1 Hang Squat Clean

B1. DB Bulgarian Split Squat; 3 x 8-10 per side

*/**BB Front Rack

B2. DL + RDL Combo (DL up, RDL down) @ 31X1; 3 x 8-10 Reps

C1. Parallette FLR w/ feet elevated

2-3 x 20-30 sec (*Wall-Walk

2-3 x 4 w/ 5 sec hold at top / **HS Walk 2-3 x 1 Length)

C2. KB Windmill; 2-3 x 6-8 per side

 

Strength:

A. Every :90 Alternate Between the following x 5 sets Each:

-6 BackSquats

-6 Axle-Bar Strict Press

*Every :90 Alternate Between the following x 5 sets Each:

-3 Push Press @ 11X2

-3 1¼ Back Squats (Mod-Loading with Speed Focus; Chains if pos)

**Every :90 Alternate Between the following x 5 sets Each:

-3 Behind the Neck Push Press

-3 Plyo-Back Squats at 33% Max

B. 2 Burpee Box-Jumps + 6 Feet Forward Sprint + 3 Feet Backwards + 12 Feet Accelaration (end of garage)– 1 Set Every :45 x 8

*Heats of 2– Head to Head Baby

C1.  Bottom’s Up KB Press; Find 6RM In 3 Sets

C2.  6 Lunged Cross-Body Med Ball Throws Per side x 3 sets

C3.  8 SL Goodmornings per side with Rear-Foot Wall Support x 3 sets

 

Conditioning:

2 rounds for time:

800 m run

30 DB walking lunge

20 push ups (ring push ups)

 

*rest 3-5 min

 

2 rounds for time:

1k row

100m KB Farmer Carry

20 pull ups (C2B)

Workout Monday

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Stratum Fitness:

A1. DB Bench Press @ 30X0; 3 x 10-12

**DB Incline Bench @ 31X1; 3 x 8-10 Reps

A2. SA DB Bent-Over Row w/ reach; 3 x 10-12 per side

**SA Landmine Row- 3 x 6-8 per side

A3. BB Floor Wipers- 3 x 10 per side

**Bar Windshield wipers- 3 x 4 per side

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10 Min AMRAP:

50m KB Front Rack Carry

6 Hinge Ring Rows (*6 strict pullups / **4 Ring MU)

200m Run

Exercise Saturday

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12 Min EMOM:

-8 Levarage Club Bulgarian Split Squat (L)

-8 Levarage Club Bulgarian Split Squat ®

-5 SL Deadlifts Per Side

-12 KBS

 

*12 Min EMOM:

Even- Squat Clean

Odd- Power Clean

(Mod-Heavy Across)

 

**12 Min EMOM

-Clean And Jerk (First 5-7 sets doubles, remainder reps singles)

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10 Min AMRAP:

15 GHD Hip Ext.

*12 Double KB Deadlifts

**10 Power Snatches (75/55)

100 meter Light SandBag Run

25 Meter DB Suitcase Carry Per Side

Workout Friday

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A1.  Parallette Pushup @ 33X3 (Banded If needed)

3-4 x 4-6

*Ring Dip @ 33A3

3-4 x 3-4

**Ring Dip extra deep @ 21X2

3-4 x 6-9

 

A2.  3-4 x 10 Bent-Over Barbell Row

**Skin the cat→ front lever negative

3-4 x 2-3

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16 Min EMOM:

-30 Sec Jump-Rope Run In Place

*Doubles

**Zeus Doubles

-14 Alt Arm Rus KBS

*/**5 per Arm SA KB Clean and Press

-30-40 Sec Bike

-1 Length Sled Push (Mod)

Thursday

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Fitness:

A.  Backsquat @ 21X1

8-6-6-4

**Backsquat @ 22X1

5-5-3-1

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Alternate rounds with 1-2 parters

30 Meter SA KB Front-Rack Carry (L)

8 Meter SA KB Front-Rack Squats (L)

30 Meter SA KB Front-Rack Carry (R)

8 Meter SA KB Front-Rack Carry (R)

Run 1 Suicide

 

Strength:

A. Every 90 Sec x 6 Sets:

3 Position Power Snatch (Hang, Hang Below Knee, Floor)

*Power Snatch + Hang Power Snatch + OHS

**Snatch + Hang Snatch

B. 1 ¼ Back Squat; 3 x 5 Reps; Rest 2 min

C1. Snatch Grip RDL @ 40X0; 3 x 6-8 Reps

C2. Single Arm DB Bent Over Row @ 31X1; 3 x 6-8 Heavy

C3. Banded/Floor/Parallette/Ring/Decline Push Up @ 30X0; 3 x as many as comfortable