BP

Wed, 01.22.20

Announcements:

A. MoveFree @9a side 2! Join us and spread the word about our new class!

B. Weightlifting class – 6:30p, side 2

C. Community announcements coming your way soon!

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A. Front SqT

1RM with :3 second pause in hole

B. Map training (options) @70-80%

Amrap 12

60’ bear crawl

1 wall walk

60’ walking lunge

1 clean and jerk 70-75%

60 DU / singles

OR

AMRAP 12

15/12 cal bike

12 box jumps (step down)

9 t2b

6 Kipping hspu / hand release pushups

30′ plate push

Tuesday, 01.21.20

Work

600m Row + 18 burpees over the rower ;

Rest 2:30-3 min x 4-5 rds

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Post class:

Gymnastics:

A. 10-15 min of Freestanding HS Work

B. HS wall: side lateral walks: 10’ one way, 10’ the other; rest x 5 sets

C. Weighted Ring Rows : 6 x 5

BECOMPLETE:

1. Glute Ham raises x 6-8 reps x 4-5 sets

2. Single leg single arm straight leg deadlift x 6 reps each side x 4 sets each side

3. Weighted side step x 40′ + same side 10 lateral step ups. Complete 5 sets of this superset on each side.

4. Static split positions stretching. Accumulate 4 min in each split position.

5. Crossover symmetry or = to shoulder prehab work

Monday, 01.20.20 Fu

Announcement:

A. MOVEFREE class at 9a today. Give it a shot and invite friends / family.

B. Normal Schedule today

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Function:

A. Zombie SqTs – 3-5 rep at 33X1 x 6-7 working sets 

B. Running clock

50/40 cal bike

30 alt dB SqT cleans 35/20

20 burpee pull-ups

Rest 3-4 minutes

40/32 cal bike

20 alt dB SqT clean 50/35

10 burpee pull-ups

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Post class:

BECOMPLETE:

1. 4 rds of , 25 barbell bent over rows (45) + 25 banded scap squeezes + 25 pvc dislocates + 25 db rear flys (light) + 25 banded tricep press downs

2. dynamic / unstable OH walks (lightwer weight, longer distance) 60-90 slow walks. . . Pvc, with bands and KB’s hanging = example. 5-6 quality sets.

3. Weighted Sled Side step x 30’ x 6 sets each side

4. lateral box step ups at tempo, no weight, 10 reps each side x 3 sets

5. CORE: 5 rds NFT; 15 GHD situps + 1 min plank hold + 15 Superman rocks

6. crossover Symmetry or equal shoulder prehab work

Monday, 01.20.20 Fi

Announcement:

A. MOVEFREE class at 9a today. Give it a shot and invite friends / family.

B. Normal Schedule today

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Fitness:

A. Back Squat – 5RM + 1×5 @90%

B. AFAP

50/40 cal bike

12 alt db SqT clean 50/35

10 burpee c2b (not jumping pull-ups, establish locked out arm at bottom)

40/32 cal bike

24 alt db squat clean 50/35

10 burpee c2b

30/24 cal bike

36 alt db squat clean 35/20

10 burpee c2b

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Post class:

BECOMPLETE:

1. 4 rds of , 25 barbell bent over rows (45) + 25 banded scap squeezes + 25 pvc dislocates + 25 db rear flys (light) + 25 banded tricep press downs

2. dynamic / unstable OH walks (lightwer weight, longer distance) 60-90 slow walks. . . Pvc, with bands and KB’s hanging = example. 5-6 quality sets.

3. Weighted Sled Side step x 30’ x 6 sets each side

4. lateral box step ups at tempo, no weight, 10 reps each side x 3 sets

5. CORE: 5 rds NFT; 15 GHD situps + 1 min plank hold + 15 Superman rocks

6. crossover Symmetry or equal shoulder prehab work

Monday, 01.20.20 P

Announcement:

A. MOVEFREE class at 9a today. Give it a shot and invite friends / family.

B. Normal Schedule today

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Performance:

A. Back Squat – 5RM + 1×5 @90%

B. AFAP

50/40 cal bike

12 alt db SqT clean 70/50

10 / 7 ring muscle ups

40/32 cal bike

24 alt db squat clean 50/35

10 / 7 ring muscle ups

30/24 cal bike

36 alt db squat clean 35/20

10 / 7 ring muscle ups

– those with ability to single arm dB squat snatch can modify up to that skill.

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Post class:

BECOMPLETE:

1. 4 rds of , 25 barbell bent over rows (45) + 25 banded scap squeezes + 25 pvc dislocates + 25 db rear flys (light) + 25 banded tricep press downs

2. dynamic / unstable OH walks (lightwer weight, longer distance) 60-90 slow walks. . . Pvc, with bands and KB’s hanging = example. 5-6 quality sets.

3. Weighted Sled Side step x 30’ x 6 sets each side

4. lateral box step ups at tempo, no weight, 10 reps each side x 3 sets

5. CORE: 5 rds NFT; 15 GHD situps + 1 min plank hold + 15 Superman rocks

6. crossover Symmetry or equal shoulder prehab work

Saturday, 01.18.20

Monday Wed Friday – 9a. Join us!

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A. Deadlift : 3-3-3-3-3 @31X1

B. Afap

50/40 cal bike

40 ghd sit-ups / weighted sit-ups

30 heavy wall balls

200′ dB front rack lunge

100 du

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Post class

BECOMPLETE:

1. Front Rack Single Leg SqT’s: 6 reps x 6 sets; rest 1 in between

2. Single Leg barbell Hip Thrusters 10 reps each side x 4 sets

– not for big weight as much as recovery and quality of movement. Prehab

3. Lunge Position Single Arm Press x 6 reps each side x 4 sets

4. Push-up x 10 rep at 41X1 + Barbell Row x 12 reps; rest 1-2 min x 4 sets

5. supersets: bent over DB double row x 10 + 15 db rear flys’ x 4 sets

6. Crossover symmetry protocol

Saturday, 01.18.20 T

Team Saturday

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Team of 3

100/80 cal bike (1 working at a time)

50 synchro partner WB abmat sit-ups (2 working)

50 strict HSPU (1 working at a time) / 50 synchro pushups (modification)

100 synchro DB front rack alt lunges (synchro knee ground and standing up) 50/35’s (2 working at a time)

300 double Unders (1 working at a time)

500′ Bear crawl repeats – (50′ sections tag partner tags in for next) (1working at a time)

50 Devils press 50/35’s (1 working at a time)

50 synchro partner WB abmat sit-ups (2 working)

100/80 cal bike (1 working)

Friday, 01.17.20 Fun

Function:

A. Back Rack Single Leg SqT

6 reps at 30X1 each side x 6-8 sets each side. Rest 1-2 min between sets

B. 7 rds for time:

10 goblet squats

5 strict pull-ups

10 burpees over bar

Friday, 01.17.20 Fi

Fitness:

A. Back SqT : 5RM w/ 4 second pause each rep

B. AFAP

3 rds

5 squat cleans 155/103

10 pullups

15 burpees over bar

Into 2 rds

5 squat cleans 185/113

10 C2b pullups

15 burpees over bar

Into 1 rd

5 squat cleans 205/123

10 strict pull-ups

15 burpees over bar

Friday, 01.17.19 P

Performance:

A. Back SqT : 5RM w/ 4 second pause each rep

B. AFAP

3 rds

5 squat snatch 115/83

10 pullups

15 burpees over bar

Into 2 rds

5 squat snatch 135/93

10 C2b pullups

15 burpees over bar

Into 1 rd

5 squat snatch 155/103

10 bar muscle ups

15 burpees over bar

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