• 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 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

  • 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

  • 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 Fi/P

    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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    Fitness / Performance:

    Gymnastics:

    A. AMRAP 10 – for movement > intensity

    5 strict HSPU

    5 strict t2b

    10 alt pistols

    1 legless rope climb

    Conditioning:

    A. MAP Training

    Amrap 20 @70-80 sustainability

    15 Russian kb swings 70/53

    15 box jumps 24/20 – step down

    15/12 cal row

    15 wall balls 20/14 to 10’

    15 ghd sit-ups

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