Day 17:

Jacob Blackburn displays a rock-solid core!

PREPARATION:

 2 rounds of the following:

• run 1 lap of the halls
• 10 Cossack Squats
• 10 Hollow Rocks

TESTING ITEMS:

• establish a 1 rep Max Front and then  Back Squat 
• perform as many Burpees as you can in one minute
• finish one of the Ski Erg, Row or Airdyne tests that you did not finish

Met-Con WOD:

3 rounds of the following:

You have 2 minutes to complete the following:

• 6 Russian Twist with a KB
• 9 Goblet Squats
• 12 Deadlifts 115/65
• in the time remaining perform Air Squats
• rest while your partner goes

Day 16: Tuesday, February 28

• A big Shout-out to both classes as they put forth a very sincere effort in Day 1 Testing!

TESTING ITEMS:

• establish a 1 rep Max Clean 
• perform as many full range Push Ups as you can in a row 
• perform either the 1000m Row, 2 min Airdyne Challenge, or the 2 min Ski Erg Challenge

Met-Con WOD:

Complete the following as fast as possible:

18-12-6 of:

• KB Swings
• Sit Ups

REST 2 minutes

12-8-4 of:

• Pull Ups
• Burpees

REST 2 minutes

12-8-4 of:

• Row/Bike/Ski for Calories
• Push Press @ 75/45

Day 15: Monday, February 27

This week we will be assessing our performance levels

• Although it is called, “TESTING WEEK”, the real idea is to get a snapshot of your fitness levels
• It is critical to stress that the STRENGTH Tests are done to establish a baseline for programming; although we do 1 rep Maxes, they are not done at the expense of proper form (we can easily determine your approximate 1 rep Max using 3-rep efforts)
• Also note that when you perform Bodyweight or Met-Con assessment items, that all reps must be done with full range of motion
• REMEMBER: this is being done to determine where you are now, and provide us with a Benchmark from which you can progress

TESTING:

• take 20 minutes to establish a 1 rep Max Bench Press
• perform as many full range Sit Ups Ups as you can in 1 minute
• after a few minutes of rest, perform as many full range Air Squats as possible in 1 minute

Met-Con WOD:

• Perform the following at a reasonable pace
• You  do 15 DL; your partner does 15 DL; and so forth
• Suggested weight 95/55
  3 Rounds for time:
  15 Deadlifts
  12 Hang Power Cleans
  9 Front Squats
  6 Push Press

Day 14: Friday, February 24

Banding experience…

Show video primer for 17.1

PREPARATION:

• 10 Pause Air Squats/10 SIt ups
• 8 Goblet Squats/8 SIt Ups
• 6 KB Taters/6 Sit Ups

STRENGTH:

• 1 set of 8 reps of Pause Front Squats
• 1 set of 6 reps of Pause Front Squats
• 1 set of 5 reps of Pause Front Squats
• 1 set of 7 reps of Front Squats
• 1 set of 6 reps of Front Squats
• 1 set of 8 reps of Back Squats

 

Met-Con WOD:”Family Style”

Complete the following with a partner (if the gym is crowded, we can go to groups of 3):

• Run 2 laps together 
• 16 Air Squats each
• 8 Pull Ups each
• 4 Burpees each

then, in the remainder of the 5:00 minute interval complete:

• Round 1 – Deadlifts @ 115/65 (one partner working at a time)
• Round 2 – Power Cleans @ 95/55
• Round 3 – Front Squats @ 95/55
• Round 4 – Push Press @ 75/45

REST two minutes between rounds

 

 

Day 13: Thursday, February 23

SUCCESSFUL PEOPLE BUILD EACH OTHER UP.

THEY MOTIVATE, INSPIRE, AND PUSH EACH OTHER.

UNSUCCESSFUL PEOPLE JUST HATE, BLAME, AND COMPLAIN

And this is a group that fits the first two sentences above:)

PREPARATION:

• carry your partner down hallway (however); switch
• main hallway shuffle right one way; return on other side
• 4 cartwheels

STRENGTH/SKILL:

• Rowing primer
• Deadlift review

working in a group of 4:

• 3 sets of 8 reps of Deadlifts
• heavier each set

Met-Con WOD: “Fight Kinda’ Gone Bad”

Three rounds of:

• 1 minute of Wall Balls
• 1 minute of KB Swings
• 1 minute of Band Pull-Aparts
• 1 minute of DB Push Press
• 1 minute of Rowing for calories

NOTES:

• 15 seconds to move between stations
• REST 2 minutes between Rounds 

 

Day 12: Wednesday, February 22

PREPARATION:

EMOM for 4 minutes of:

• 7 Push Ups
• 7 Air Squats
• 7 Sit Ups

STRENGTH:

Working in a group of 4. Start with the bar and add weight as form allows.

 Bench Press/Pendlay Rows as follows:

• 1 set of 10 reps 
• 1 set of 10 reps of Pendlay Rows
• 1 set of 8 reps
• 1 set of 8 reps of Pendlay Rows 
• 1 set of 6 reps
• 1 set of 6 reps of Pendlay Rows
• 1 set of 5 reps
• 1 set of 5 reps of Pendlay Rows
• 1 set of 4 reps
• 1 set of 4 reps of Pendlay Rows

Met-Con WOD:

PART A> “Down the Ladder”

10-1 reps of the following:

• Air Squats
• Bench Press (very light)
• Box Jumps
• Sit Ups

so…. 10 Air Squats, 10 Push Press, 10 Box Jumps, 10 Sit Ups and then 9 of each and so forth until 1 of each

then:

• 2 sets of stair runs to top floor AHAP (As Hard As Possible)
• REST 1 minute between runs

PART B> “Midline Madness”

2 rounds of the following:

• 5 Toes to Bar
• 10 Hollow Rocks
• 10 Supermans
• 20 Flutterkicks
• 30 second Elbow Plank

Day 11: Tuesday, February 21

Marla always makes the right choice – in the gym, and in the classroom

• we will start our TESTING WEEK next Monday
• this week we will get solid with our form, move a little more weight, and push our boundaries with the Met-Con pieces

PREPARATION:

20-15-10 of the following:

• Goblet Squats
• KB Swings 
• One Arm KB Push Press (or use a DBell)

STRENGTH:

PART A>

• 3 sets of 8 reps of Strict Press

 

PART B>

• 3 sets of 8 reps of Push Press (use heavier weight than Part A>)

Met-Con WOD: “The Incredible Hulk”

Alternating with your partner:

So. you do 5 Deadlifts; your partner does 5 Deadlifts; and so forth down the list

AMRAP for 30 minutes of:

Use lighter weight if necessary to get excellent form

• 5 Deadlifts @ 75/45
• 5 Hang Power Cleans @ 75/45
• 5 Front Squats @ 75/45
• 5 Push Press @ 75/45
• 5 Back Squats @ 75/45

Day 11: Friday, February 17

 

PREPARATION:

• 5 reps each side of the exercise demonstrated in the following video:

• 10 reps of the activity at Minute 9:17 of the following video:

STRENGTH:

We are going to finish the week off with the Bear Complex:

• get in a group and cycle through 5 reps of the Bear Complex
• increase weight and repeat 5 times
• Rest while your partners go

 

Met-Con WOD:

10-1 Thrusters and KB Swings

Keep Thrusters and KB light – suggestions will be provided

• 10 Thrusters
• Rest 30 seconds
• 9 Thrusters 
• Rest 
• and so forth down to 1 Thruster
• Rest 1 minute
• 10 KB Swings
• Rest 30 seconds
• 9 KB Swings
• Rest 30 seconds
• and so forth down to 1 KB Swing

Day 10: Thursday, February 16

 

Growth only comes through struggle, through stress and discomfort, and expanding your boundaries.

Ben Tormey

PREPARATION:

• 10 Cossack Squats
• 10 Good Mornings
• 5 Inchworms

SKILL/STRENGTH:

• Deadlifts

• Safety Deadlift Bar
• DBell Deadlifts

STRENGTH:

All sets will be done with light weight and concentration on proper form

Weight can be added as long as form stays solid

Alternate between your group

• 1 set of 12 Deadlifts 
• 1 set of 9 Deadlifts
• 1 set of 6 Deadlifts

Met-Con WOD:

“Skills Chipper”:

With a partner, alternate to complete:

• 30 KB Deadbugs
• Run a set of stairs
• 30 Prisoner Squats
• Run a sprint down main hallway
• 30 DBell/KBell Snatches 
• 300m on the Rower
• 30 Jumping Lunges
• Run a lap
• 30 Lat Pulldowns on the cable Station
• length of the Great Hall running backwards
• 30 Russian Twists with 10 Pound plate
• Double leg hops up stairs
• 30 Rubber band resisted Barbell curls

Day 9: Wednesday, February 15

SKILLS:

 Work  in groups of 3:

• Hang Power Cleans
• Power Cleans
• Pendlay Rows
• Hollow Rocks
• Overhead Squats

Met-Con WOD:

May be done partner style. I will provide options:)

AMRAP in 5 minutes of the following:

• 5 Pull Ups 
• 10 Push Ups
• 15 Air Squats

Take 3 minutes off to recover.

AMRAP in 5 minutes of the following:

• 5 Push Press 65/45
• 10 Box Jumps (or Step Up/Downs)
• 15 Hollow Rocks

Take 3 minutes off to recover.

AMRAP in 5 minutes of the following:

• 5 Power Cleans 65/45 (35/15)
• 10 KB Swings to eye level
• 15 Overhead Squats with 35/15 (or PVC pipe)

Run 4 big loops of the halls when you are done.