Friday 11/17/17

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Warm-up:

Bear Crawl x 4

10 Fire hydrants

10 Donkey kicks

10 Bridges

Stretches:

T-spine, butterfly with plates, quad stretch, Scorpion

Strength:

Renegade Row

https://www.youtube.com/watch?v=LMVaMUaotDU

3x10

Single Leg Romanian Deadlift

3x8

https://www.youtube.com/watch?v=61Mt57n2040

Glute Ham Raises

3x2

https://www.youtube.com/watch?v=TDdV0dCsqKs

Heavy SandBag Carry

Add 50, from Oct. 31

WORKOUT:

In 5 min. Find Max Effort HSPU

Then EMOM 8’

10 Deadlift 30-40% RM

3 MUPS/6 Pull-ups

Tuesday 11/14/17

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Warm-up:

Dynamic Warm-up

Stretch:  1-6 then Half butterfly and pigeon

Strength:

Pull-up/ Ring Row

5 x 2-5

Tempo, Explode up, Hold 1 Second, 3 seconds to lower

(Can be weighted)

Conditioning:   20' Time Cap

Dirty 30

30 Reps of:

Box Jumps 24/20

Jumping P/U

KBS 35/26

Lunges

KTE

Push Press (Barbell)

Wall Balls

Burpees

Double Unders

Monday 11/13/17

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Warm-up:

200 m Run, 5 PVC OHS, 5 RKBS, 200m Run, 10 PVC OHS, 10 RKBS

Stretch:

Quad, Calf, Shoulder on wall, Runner’s stretch, Piriformis stretch, Burgener warm-up

Strength:

Tall Snatch https://www.youtube.com/watch?v=GnD7NQyDfbg

4x4

Hang Squat Snatch https://www.youtube.com/watch?v=oTlSsPZaewg

3 x 7 @55%

*do not drop the bar

Conditioning:

AMRAP 12’

10 OHS 75/55

200 m Run

20 KBS 53/35

200 m Run

Then:  Max Effort

Double Unders in 2’

Tuesday 11/7/17

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Warm-up:

200 m Row

5 Ring Row

5-1 Inchworm to PU

200m Run

Stretch:  Shoulder stretch on wall, scorpion, quad stretch (1,2,3 stretching for flexibility pic)

Strength:

A.)  Row sprints

6 Rounds

250m @ 2’ pace or lower w/ :15 rest in between

B.)  SOTTs Press

4 x 4 slight increase in weight each round

Conditioning:

AMRAP 6’

6 pull-ups

5 burpees

4 Tire flips

Then:

600 m WB run

Monday 11/6/17

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Warm-up:

2 Rounds:

10 Air Squats

10 HS Get Ups

5 Cal Bike

10 fire Hydrants

Stretch:

Butterfly, Hip Opener with plates, neck roll, shoulder roll, Lower back stretch

*Hang Clean with PVC pipe

Strength:

Tempo Back Squat

*3sec decent and 1sec ascent

5 x 3 @ 50%

*Increase 5-10# each set

Max Distance HS walk or Hold

Conditioning:

10-9-8-7...1

Cal Bike

Ring Dips

Hang Clean 40-50% 1RM

*W/O dropping Bar

Saturday 11/4/17

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Warm-up:

100 m Row

5 Cal Bike

200 m Run

7 Cal Bike

200 m Row

10 Cal Bike


Strength:

Pull-Up/ Ring Rows

*May be weighted or strict

3 x 5 Strict

3x 5 Negative

3 Rounds of:   

10 Reps

Tricep Pulls

https://www.youtube.com/watch?v=N5OeHmqO9J4

Face Pulls

https://www.youtube.com/watch?v=IndIttUTNMU

Conditioning:

10 T2B

20 Cleans

30 Burpees

40 DB Snatch

50 Squat Jumps

:60 Wall Sit

70 Sit-ups

80 KBS

90 Lunges

100 Double Unders

Friday 11/3/17

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Warm-up:

10 Cal Bike in under :60

Then:

3X10

DB bench Press

Hammer Curl

Reverse Flys

Oly Squat Stretch, Scorpion, Iron Cross

Strength:

Tall Clean

https://www.youtube.com/watch?v=YhGbp1wp8Ls

4x4 working on speed

Hang Squat Clean w/o letting go of bar

https://www.youtube.com/watch?v=TjTEOme9fvw

3x7@55%

Conditioning:

5’ AMRAP

3 burpees

7 Wall Balls 20/14

Rest 1’

Then 600m Farmers Carry

Thursday 11/2/17

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Warm-up: Dynamic Warm up

Stretch:  Spiderman lunge, Pigeon, seated straddle, Puppy Dog

Strength:

3 Rounds

Barbell Bridges

2 x 6 (equals 1 round)

https://www.youtube.com/watch?v=rTqhhHfooxg

8 Single Leg Deadlift(8 each leg with KB)   https://www.youtube.com/watch?v=5oiKWA-K6-g

2 x 8 Heavy

Sandbag pulls (Down and Back)

Burgener Warm-up

Conditioning

21-15-9

Power Snatch  35% of 1 RM

Pull-ups

*Meant to Feel like FRAN

Tuesday! Happy Halloween

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Warm-up:

200m Run

40 Fire Hydrants

3 rounds of:

10 External rotation with plate

10 Internal rotation with band

200 m Run

Stretch:  

Skill:

Pull-up/ Ring Rows

*1 RM weighted pull-up (as heavy as possible)   or max effort Pull-ups/ Ring Rows

Heavy SandBag Carry for distance (1 time max distance)

AMRAP 20’

3-6-9-12-15-18...etc

Deadlift 50% of 1RM

HSPU  Sc:  DB Press

Saturday 10/28/17

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Tabata Bike/Row 2 rounds of:  10 Ring Rows, 10 Squat Therapy,  10 T & Y’s

then:  Iron Cross, Scorpion, Lizard,   Shoulder Circles, PVC’s

Burgener warm-up

Strength:

Complex

7 x 1 increasing weight

3 Position Snatch

https://www.youtube.com/watch?v=IrXbuX1XVoc

Conditioning:

5 Rounds

10 Clean & Jerk 95/65#

Rest 2’

*Must be unbroken each round*

-Working on cycling the barbell