BP

Tuesday, 05.10.22

If you see Josh around CFF, wish him luck as he heads to Granite Games to compete at sanctionals

A1. Barbell Bent over row x 10

A2. Strict t2b x 5-7 / leg raises

A3. 20/15 cal c2 bike damper 10

X 5 rds

B. EMOM X 18

Min 1: 15/12 cal row

Min 2: 10 no push burpee box jump ones

Min 3: rest

*option for higher + lower calories

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Post class

1. Heavy single arm Db snatch. 6-8 reps each side x 4 sets

2. Snatch grip deadlift 5RM + 1×5@90%

3. Ski erg 10 min :30/:30

Monday, 05.09.22

Week 1 of our new Phase in this Strength cycle

A. Back Squat : 5RM + 1-2 x 5@90%

B. “Murph” Prep

400m run x 3: rest 1 min between

Into

5 rds of

5 pull-ups

10 push-ups

15 air squats

Into

400m x 2; rest 1 min

Into 3 rds

10 pull-ups

20 push-ups

30 air squats

*second half take into post class for those wanting to get the volume in.

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Post class

1. Push jerk 5RM + 1x(@@90%

2. 5 rds

10 ghd sirups

:20 hs hold

Wed, 05.04.22

A. Front Squat x 10-9-8-7-6 : every 2:30 min
55-60-65-70-75 : %’s

B. AMRAP 12

450m row
15 Russian Swings 53/35
3 wall walks

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Post class:

1. Runner : 15-20 min of work. 1 min hard, :30 easy :30 walk

2. Weighted ghd sit-ups 5 x 10

3. Db bench presss 5 sets of 6 (semi sup)

4. Weighted ring rows x 6-8 x 5 sets

Tuesday, 05.03.22

#teammateTuesday

Skill: Triple Unders / Double Unders / Jump Rope

A. For Time
30 Clean and Jerks 135/93
20 DB Box Step Overs 50/35’s over 24/20
10 Burpee Ring Muscle Ups / Burpee c2b

B. Bike
:90 HARD (90+ %)
2 min walk rest x 5-7 sets

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Post class:

1. Air Runner : 200m On Hard into c2 bike damper 1 for 1 min recovery x 7-10 sets

2. HS holds. TabatA or reverse tabata x 7-9 sets. Athlete specific

3. Seated box jumps x 3 + 16 Russian twists + 8 HEAVY Russian kb swings. Rest :90-2 min x 5

Monday, 05.02.22

Laser focus on this fine Monday

A. Back Squat 4 x 3
78-83% range
B. 3 sets
10 Hang Power Cleans
20 HSPU
400m Row
rest :90 btwn

HPC: RX 185/123 . , INT 155/105 etc

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Post class

Snatch Balance.
50-60% x 2-3 reps x 10-12 min focus work

Becomplete:

  1. Waiters carry x 50’ x 5 each arm
  2. Db bent over rear flys 4 x 15
  3. Db single Arm row 4 sets of 15 each side
  4. Deficit single arm single leg deadlift x 10 each side x 4 sets
  5. 50 inverted shoulder taps w/ pause
  6. Banded quad extensions 5 x 20
  7. Banded hip / clam shells x 15 each direction x 4 sets
  8. Crossover symmetry