Function

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

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

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

Thursday, 01.16.20

Team

A. 4 deadlifts + 3 hang clean + 2 jerks

To max in 15 min

B. AMRAP 8

1:1 alt

5 box jump overs 24/20 (clear box completely for up scale workout)

3 devils press

10m HS walk / 60′ bear crawl

Rest 2-3

C. AFAP

100.80 cal bike

50 synchro wall balls

50 synchro abmat situps

100 kb swings 70.53

Wed, 01.15.20 Fu

Announcements:

A. Weightlifting tonight at 6:30p, side 2.

Programming is . . .

Hang clean and jerk ladder

6 rep

5 rep

4 rep

3 rep

2 rep

+

Front SqT

1RM with :4 second pause

+

30-40′ Yoke walk x 5-6 working sets – superset with bent over barbell rows, 5-6 heavy reps

B. Our new class MOVEFREE is back today, 9a. Mon, Wed, Friday. Free for first two weeks to. Invite friends , family etc

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Function:

Gymnastics:

A. AMRAP 10 for movement > intensity

2 wall walls

5 strict t2b / knee tucks

10 alt single leg squats (to box)

1 rope climb / 5-6 strict pull-ups

Conditioning:

A. MAP Training

Amrap 20 @70-80 sustainability

15 Russian kb swings 53/35

15 box jumps 24/20 – step down

15/12 cal row

15 wall balls 20/14 to 10’

15 abmat sit-ups

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Tuesday, 01.14.20 Fi/Fu

Peter

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Fitness / Function:

A. Snatch grip deadlift – 5rm

-16-18 min

B. Emom x 20

Minute 1: 25 Du / 50 single + 10 alt hang db snatch

Minute 2: 15 / 12 cal bike

Minute 3: max 10m shuttle sandbag runs / regular 10m shuttles

Minute 4: 6-8 burpee c2b pull-ups

– modify accordingly.

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Post class:

B. Ski / c2

27 cal ski

55 c2 bike

24 cal ski

48 cal c2

21 cal ski

42 cal c2

15 cal ski

30 cal c2

9 cal Ski

18 cal c2

Friday, 01.10.20 Fi/Fu

Coach Mat

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Announcements:

A. Sunday Night is our celebration / holiday party at The Fuse. Click HERE to view the FB event page. Join us and click attending so we have a head count. +1 in the comments on page if bringing a significant other.

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Function / Fitness:

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

Or

A. DB Suitcase single leg squats x 6-8 reps x 6 sets each leg

B. Amrap 10

60 double Unders

15 thrusters 35/20

15 pull-ups

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Post class:

Becomplete:

1. Hip barbell bridges 3 x 12

2. Ring row x 5 reps at 41X1 x 4 sets

3. DB rear bent over fly + row x 10 reps x 3 sets

4. DB rotator cuff external rotation ; 10 reps x 3 sets each side

5. 3 rds of, 20 vups + 1 min Sorensen hold + :30 bridge hold + 1 min split static stretch

6. Waiters carry x 60′ x 5 sets each arm

7. Crossover symmetry

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