Monthly Archives: February 2017
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.