Monday, 102317F


Are you doing your post class scap work daily?

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Thursday is our Halloween party at CFF. 6:30p. Join us!

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Fitness:

A. OHS ; 5rm @31X0
B. AMRAP 11 
15 wall balls 

30 double unders  / 60 single unders 

15 pull-ups 

30 double unders / 60 singles 

15 kb swings 53/35

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Post :Class

becomplete:

1. max l Sit hold – from rig 
2. Strict t2b 3-4 x 8-10 reps
3. 2 rds of, 25 pvc dislocates + 20 banded scap squeezes + 12 belly to wall invested shrug 
4. single arm rear bent over fly’s 6-8 reps x 3-4 sets each side 
5. Crossover Symmetry
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Running:
Session 1
1. Warm Up

– 800 easy

– 5 x 50 build ups – walk back

2. Main Set 1

– 200 fast on 30sec followed by a 400 strong on 2min. Repeat this 6x

– The key here is to really push the 200m, rest a small amount and then strong(not all out) on the 400. This will require you to hold form but running relaxed and not over the edge. Form is critical – I don’t want you to push to a point where you muscle it to finish

3. Main Set 2

– 1200m as strong straights – easyturned 

4. Cool Down

– 400-600 easy

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Monday, 102317P

Are you doing your post class scap work daily?

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Thursday is our Halloween party at CFF. 6:30p. Join us!

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Performance:

A. Hang SqT Snatch – 10 rm

B. Afap

75 heavy wall balls 

125 double unders 

25/20 muscle ups

125 Double unders 

75 kb swings 70/53

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Post Class:

becomplete:

1. max l Sit hold – from rig 

2. Strict t2b 3-4 x 8-10 reps

3. 2 rds of, 25 pvc dislocates + 20 banded scap squeezes + 12 belly to wall invested shrug 

4. single arm rear bent over fly’s 6-8 reps x 3-4 sets each side 

5. Crossover Symmetry

#

Running:

Session 1

1. Warm Up

– 800 easy

– 5 x 50 build ups – walk back

2. Main Set 1

– 200 fast on 30sec followed by a 400 strong on 2min. Repeat this 6x

– The key here is to really push the 200m, rest a small amount and then strong(not all out) on the 400. This will require you to hold form but running relaxed and not over the edge. Form is critical – I don’t want you to push to a point where you muscle it to finish

3. Main Set 2

– 1200m as strong straights – easy turns

4. Cool Down

– 400-600 easy

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Sat, 102117T

Teams of 2

A. 12 min for max 3 positional power Clean ; bottom up 

Rest 2-3 min

B. Running clock 

1 min max cal row / bike 

Rest :30 (write score and switch)

1 min max cal bike / row 

Rest 3 min  (wrote total calories between both machines and both athletes) 

C.  Same format 

1 min max kb swings 70-53 / burpee box jumps 24/20

Rest :30 switch and right down scores 

1 min max burpee box jumps / KB Swings 

Rest 3 min 

Afap 

100 db snatch’s  50/35

1k sandbag run

50 db snatch’s 

500m sandbag run 

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Sat, 102117

Juan with 265 Snatch PR

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Fitness / Performance:

A. Power Clean + 3 positional high pull from top down – to max for day

B. Db / kb single arm press 6-8 reps x 4 sets each side (heavy!)

C. 12 min workout 

1 min row 

1 min bike 

5 clean and jerks @185/113 

Rest remainder of that minute x 4

Post Class: 

1. weighted sorenson hold – 1 min x 3

2. Reverse tabata L Sit hold x 8

3. Db sa row 10-12 reps x 4 sets

4. 10 min of scap work + thoracic 

5. Crossover Symmetry 

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Friday, 102017F

Caro – 193# PR clean

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Announcements

Next Thursday is our Annual Halloween party. 6:30p we will kick things off. Grab a costume and join us! Kids welcome. 

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Open Gym Sundays. Reminder, hours 8a-12p

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Fitness

A. Front SqT – 4rm @44X1 

*20 min ish

B. AMRAP 8

8 squat cleans 155/103

8 burpees over bar 

8 c2b pull-ups 

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Post Class:

Becomplete : (perform after running session if you run)

1. bodyweight single leg lateral step ups 10-12 steps each leg x 3 sets each 
2. 3×10 inner thigh band leg pulls. 
3. 3×10 outer thigh band leg pulls 
4. 5 min each ankle – mobility 
5. Crossover symmetry. 10-15 min 
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Running:
1. Warm Up
– 600-800 easy 
– 4 x 25m, 4 x 50m build ups, walk back

2. Main Set 1
– Shuttle Runs: Measure out a 25 yard length. You will run up and back(1 lap) – do this 6x for a total of 300 yards. Ideally completing in under 75 seconds. Focus on turning quickly and back up to speed – be efficient by running a straight line. Take 5 minutes after each rep. Complete this 3x through.

3. Main Set 2
– 1 1/2 mile run- all on grass or trails at a moderate effort

4. Cool Down
400-600 easy

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Friday, 102017P

Caro – 193# PR clean

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Announcements: 

Next Thursday is our Annual Halloween party.  6:30p we will kick things off. Grab a costume and join us! Kids welcome. 

+

Open Gym Sundays. Reminder, hours are. Ow 8a-12p

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Performance:

A. Snatch High pull + snatch + 2 ohs ; 2 @78%. [email protected] 80%. [email protected]%. [email protected]%. 3 @80% 

B. Running clock 

9-7-5

Front Sqts 225/143 from floor 

Muscle ups 

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Post Class:

Becomplete: (perform after running session if you run)

1. bodyweight single leg lateral step ups 10-12 steps each leg x 3 sets each 

2. 3×10 inner thigh band leg pulls. 

3. 3×10 outer thigh band leg pulls 

4. 5 min each ankle – mobility 

5. Crossover symmetry. 10-15 min 

#

Running:

1. Warm Up

– 600-800 easy 

– 4 x 25m, 4 x 50m build ups, walk back
2. Main Set 1

– Shuttle Runs: Measure out a 25 yard length. You will run up and back(1 lap) – do this 6x for a total of 300 yards. Ideally completing in under 75 seconds. Focus on turning quickly and back up to speed – be efficient by running a straight line. Take 5 minutes after each rep. Complete this 3x through.
3. Main Set 2

– 1 1/2 mile run- all on grass or trails at a moderate effort
4. Cool Down

400-600 easy

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Thursday, 101917

Always get your weighted pull-ups in! Here’s Dina with 37.5lbs (ish) x 4 

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Teams of 2 

Fitness / Performance:

A. Clean and Jerk – max weight combined in 13 minutes 

Rest 2-3 min

B. 5 min AMRAP 

10 hang power cleans 185/113

8 shoulder to overhead 

6 front squats 

Rest 3 min 

 AMRAP 13

Alt 1/1

200m row 

15 Wall balls 20/14 to 10′

10/8 cal bike 

5 strict hspu 

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Tuesday, 101717

TeammateTuesday!  Good luck in Cali Beedy. Visit soon!

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Fitness / Performance:

A. High hang power clean – 5RM for the day (high hang)
B. Emom x 16
Odd: 15/12 cal row
Even: 15 burpees over rower
**Build on your prior weeks here
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Post Class: 
add on workout:
5 rds @80% sustainability start to finish
10 cal bike
8 kb russian swings 70/53
6 strict ring dips (go weighted if these are easy # for you, but make sure unbroken each)

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BECOMPLETE:

  1. 20 tgu alt arms (light weight, stability focus)
  2. Db SA rows 8-10 rep x 4 sets
  3. Accumulate 2 min of L sit hold
  4. Crossover symmetry ; bottom of a squat and perform banded rows (using symmetry bands)  8-10 reps x 3 sets;
  5. 7-10 min Nasal breathing, lying on flat ground, palms up by your side, long slow relaxed nasal breathing only
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Fitness: 

a. OHS; build to 4RM at 31X1

option: Front SqT

b. AMRAP 10

5 clean and jerks 135/93
10 alt front rack lunge
10 lateral burpees
 #
Post Class: 
 Strict HSPU development
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 becomplete:
  1. 3×15 weighted ghd sit-ups
  2. 60′ waiters walks x 4
  3. :10 external ring support hold / :20 rest x 6-8
  4. 3 rds of 20 pvc dislocates + 20 banded scap squeezes

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Running 

1. Warm Up

-600-800 easy

– Drills 50m: 1 of each- high knee. Heel to butt. Skipping x 4
2. Main Set

 – 120’s: Measure out 120 yards – run fast enough to complete in 20 seconds or less – than run slow back in 40 seconds. So holding 1 minute for each one – take a full minute rest after reps 4 and 7. The key here is to not run too slow for the fast segment and too fast for the trip back to the starting line
3. Cool Down

– 800-1200m easy

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