5/1/17

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Yoga is canceled this Sunday. It will resume Sunday 5/14.

Strength:

Find a 1RM Back Squat, then -20% for 2×3
or,
Back Squat: 5×5 (recommended for newer athletes)

Conditioning (Test):

For Time:

  • 400m Run
  • 21 Pull Ups
  • 400m Run
  • 15 Pull Ups
  • 400m Run
  • 9 Pull Ups
Extra:

Midline Work:
3 Rounds:

  • 10-60 sec Hollow Hold
  • 10-60 sec Superman Hold

4/30/17

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Open Gym today from 10AM – 12PM!
Yoga meets after at 12:30PM!

4/29/17

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Focus of Today’s Foundations:
  • Front Squat
  • Air Squat
  • Back Squat
Strength:

Bench Press: Find a 1RM

Conditioning (Practice):

20 min AMRAP:

  • 50 DB Snatches (50/35)
  • 40 cal Bike or Row
  • 30 Burpees
  • 20 Muscle Ups (20 Pull Ups/Ring Rows)

4/28/17

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Strength:

A. Split Squats (1 sec pause at bottom of each rep): 4×8 each leg
B. RDLs @ 40×0 Tempo: 4×5

Conditioning (Test):

Fitness:
12 min AMRAP:

  • 7 Front Squats (65% 1RM)
  • 3 Wall Walks

Performance:
7 Rounds:

  • 7 Front Squats (155/105)
  • 6 HSPU

(15 min cap)

Extra:

Midline Work
3 Rounds:

  • Handstand Hold – 10 to 60 secs
  • L Hang – 10 to 60 secs

4/27/17

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Focus of Today’s Foundations:
  • Clean
  • Rowing
  • Box Jumps

4/26/17

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Strength:

Make Up Strength
or,
Thruster: Find a 1RM (from rack)

Conditioning (Test):

21-15-9

  • Thrusters (95/65)
  • Burpees Over Bar
Extra:

Midline Work
3 Rounds:

  • 10-60 sec Hollow Hold
  • 10-60 sec Superman Hold

4/25/17

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Strength:

A1. Weighted Chin Ups: 3RM, then -20# for 3×3
A2. Weighted Dips: 3RM, then -20# for 3×3
or
A1. Bilateral DB Row: 4×8
A2. Weighted Push Ups: 4×8

Conditioning (Practice):

12 min AMRAP:

  • 5 Power Cleans (start at 65% and increase weight each round)
  • 200m Run
Mobility:

Banded Overhead Distraction: 1-3 mins each arm

4/24/17

Strength:

Back Squat: 3RM, then -10% for 3×3

Conditioning (Test):

3 Rounds:

  • 400m Run
  • 15 TTB
  • 40m Overhead Walking Lunge (45/25)
Mobility:

Hip Capsule Mobilization: 1-3 mins each leg

4/23/17

Open Gym today from 10AM – 12PM!
Yoga meets after at 12:30PM!

4/22/17

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Focus of Today’s Foundations:
  • OHS
  • Kipping
  • Toes-to-Bar
Strength:

Find a 1RM Push Press

Conditioning (Test):

Fitness:
5-10-15-20*

  • DB Thrusters (35/20)
  • TTB
  • Pull Ups
  • KBS (70/53)

*200m Run after each round
(18 min cap)
Performance:
1-2-3-4-5 Muscle Ups*
3-6-9-12-15

  • TTB
  • DB Thrusters (35/20)

*200m Run after each round
(12 min cap)