Friday, April 28, 2017

Workout Intent: Lower body Strength and midline stamina.  Goal for each round to increase load on cleans as reps decrease.  Toe to bar and double unders stay the same throughout.

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
5 Rds For Time:

  • 10 Toe to Bar
  • 50 Double Unders
  • 10-8-6-4-2 Squat Clean
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
5 Rds For Time:

  • 15 Toe to Bar
  • 50 Double Unders
  • 10-8-6-4-2 Squat Clean (50-60-70-80-90%)
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 5 Sets:

  • Pause Back Squat x 5 (2 Second pause in bottom, work up to heavy 5 NOT MAXIUM)

Perform After WOD

B) 3 sets:

  • Clean Pulls x 5 @90%

Skill:

WOD:
5 Rds For Time:

  • 15 Toe to Bar
  • 50 Double Unders
  • 10-8-6-4-2 Squat Clean (50-60-70-80-90%)
Additional:
  • Mobility

 

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Thursday, April 27, 2017

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD:
4 Rds For Reps: (Every 5 Minutes Start a new set)

AMRAP in 3 Minutes:

  • 20/15 Calorie Row
  • 100 yard shuttle (10 x 10 yards)
  • AMRAP in Remaining time Burpee
Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD:
4 Rds For Reps: (Every 5 Minutes Start a new set)

AMRAP in 3 Minutes:

  • 20/15 Calorie Row
  • 100 yard shuttle (10 x 10 yards)
  • AMRAP in Remaining time Burpee
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD
Go through the following exercises in order once, resting as needed for form, not fatigue focus

80 stalder leg lifts 2 plate, low hands

*scale with one plate (https://vimeo.com/191318353/bb5aa23955)

50 low amplitude false grip ring swings

2 minutes arched wall handstand (wall backbend)

40 alternating TTB/ KTE

15s work: 30s rest x 6 kipping feet elevated ring rows

Accumulate 40 kipping ring dips, practicing different kipping techniques AND strict in short sets and note how long your cycle time is for each technique


Intent
Low volume foundations

Additional:
  • 10 Minutes Mobility

 

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Tuesday, April 25, 2017

Workout Intent: Testing another Teen/Master qualifier WOD.  Goal for today is to focus on pulling strength and squatting stamina.

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • 1/2 Kneeling KB/DB Ax Chop x 10-12 ea.
  • Double foot Banded Hip Bridge x 20
  • Heidens x 20 seconds

Strength:

5 Sets: (Every 90 Seconds)

  • 3 Position Pause Snatch Grip Deadlift + 3 Seconds eccentric to floor + Snatch

Skill:

WOD:
2 Rds For Time:

  • 10 Deadlift
  • 15 Deficit Push Ups
  • 20 Front Squat
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • 1/2 Kneeling KB/DB Ax Chop x 10-12 ea.
  • Double foot Banded Hip Bridge x 20
  • Heidens x 20 seconds

Strength:

5 Sets: (Every 90 Seconds)

  • 3 Position Pause Snatch Grip Deadlift + 3 Seconds eccentric to floor + Snatch

Skill: 

WOD:
2 Rds For Time:

  • 10 Deadlift 315/225
  • 20 Deficit Handstand Push Ups 4.5″/3″
  • 30 Front Squat 95/65
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • 1/2 Kneeling KB/DB Ax Chop x 10-12 ea.
  • Double foot Banded Hip Bridge x 20
  • Heidens x 20 seconds

Strength:

A) 5 Sets: (Every 90 Seconds)

  • Snatch x 3 (Up to 80%)

B) 3 Sets:

  • Snatch Pulls x 5 @90%

C) 5 Sets:

  • Front Squat x 3 (Up to 80%)

Skill:

WOD:
 2 Rds For Time:

  • 10 Deadlift 315/225
  • 20 Deficit Handstand Push Ups 4.5″/3″
  • 30 Front Squat 95/65
Additional:
  • Mobility
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Monday, April 24, 2017

Workout Intent:  Pushing and Pulling.  Today we’re going to do one of the Teen/Masters regional workouts.  It focuses on upper body muscular endurance.  This is also meant to be on the quicker side, similar to Fran.  Therefore if the Rx’d load of 135/95 is a load that you cannot perform at least 12-15 reps with decrease the weight.  Focus on performing push jerks, save your shoulders as much as possible.  If you have the ability to perform C2B pull ups, do so even if that means scaling the number back.  Comp and Muscle athletes yes it is meant to be 15-12-9.  Do not do the 21-15-9, we’re trying not to overload the shoulders to much right now. Train Smart.

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Prone Postorior Fly x 8
  • Posterior Fly to Scarecrow Press x 8
  • Hollow Hold + Superman Hold x 10 sec each x 2

Strength:

Perform After WOD

3 Sets:

  • Prone DB Iso Hold x 20-30 seconds
  • Prone DB Row x 12-15
  • Prone DB Lateral Raise x 12-15

Skill:

WOD:
15-12-9 For Time:

  • Shoulder to Overhead
  • Pull Ups
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Prone Postorior Fly x 8
  • Posterior Fly to Scarecrow Press x 8
  • Hollow Hold + Superman Hold x 10 sec each x 2

Strength:

Perform After WOD

3 Sets:

  • Prone DB Iso Hold x 20-30 seconds
  • Prone DB Row x 12-15
  • Prone DB Lateral Raise x 12-15

Skill:

WOD:
21-15-9 For Time:

  • Shoulder to Overhead 135/95
  • Chest to Bar Pull Ups
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • Prone Postorior Fly x 8
  • Posterior Fly to Scarecrow Press x 8
  • Hollow Hold + Superman Hold x 10 sec each x 2

Strength:

A) In 4 Sets or Fewer find today’s 3-5 RM:

  • Floor Press

B) 1 Set:

  • Decrease heaviest weight used in A by 10% and perform AMRAP

Perform After WOD

C) 3 Sets:

  • Prone DB Iso Hold x 30-45 seconds
  • Prone DB Row x 15-20
  • Prone DB Lateral Raise x 12-15

D) 1 Set:

  • 100-150 Triceps Ext. Variation (if you break do not rest longer then 15-20 seconds)

Skill:

WOD:
15-12-9 For Time:

  • Shoulder to Overhead 135/95
  • Chest to Bar Pull Ups
Additional:
  • Mobility

 

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Friday, April 21, 2017

Workout Intent: Lower body Strength and Power.  For part A of strength focus on technique, bar path and speed under the bar.  Goal for the strength is for loading to increase from last week.

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Glute Activation Series x 10 ea.
  • Seated Elbow on Knee External Rotation x 10

Strength:

A) 5 Sets: (Every 2 Minutes)

  • Clean Pull + Clean off Block x 3

B1) 3 Sets:

  • Barbell Hip Thrusts x 6-8

Skill:

WOD:
EMOM x 6 Sets

  • Min 1 = 8 Box Jump Overs
  • Min 2 = 12 Russian KB Swing (Heavy)
  • Min 3 = 5 Back Squat @70-75%
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Glute Activation Series x 10 ea.
  • Seated Elbow on Knee External Rotation x 10

Strength:

A) 5 Sets: (Every 2 Minutes)

  • Clean Pull + Clean off Block x 3 @65-70%

B) 3 Sets:

  • Barbell Hip Thrusts x 6-8

Skill:

WOD:
EMOM x 6 Sets

  • Min 1 = 8 Box Jump Overs
  • Min 2 = 12 Russian KB Swing (Heavy)
  • Min 3 = 5 Back Squat @70-75%
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • Glute Activation Series x 10 ea.
  • Seated Elbow on Knee External Rotation x 10

Strength:

A) 5 Sets: (Every 2 Minutes)

  • Clean Pull + Power Clean + 2 Full Clean From Block @70%

B) 3 Sets:

  • Deadlift x 8 @ 65-70%

Perform After WOD

C1) 3 Sets:

  • Front Foot Elevated Tempo Split Squat with Lateral Band distraction x 8-10 each (3 Sec down, 1 sec pause, 1 sec up, 1 sec pause)

C2) 3 Sets:

  • Barbell Hip Thrusts x 6-8

*Goal is to increase load from last week.

Skill:

WOD:
EMOM x 5 Sets

  • Min 1 = 6 Squat Jump (As high as possible)
  • Min 2 = 12  Banded Russian KB Swings (Heavy)
  • Min 3 = 5 Back Squat @70-75%
Additional:
  • Mobility

 

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The Energy Bus Rule #3 Fuel Your Bus With Positive Energy

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Thursday, April 20, 2017

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD:
3 Rds For Reps:

  • 1 Minute Row For Calories
  • 1 Minute Slam Ball
  • 1 Minute Double Unders
  • 1 Minute Burpee
  • 1 Minute Rest
Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD:
 

3 Rds For Reps:

  • 1 Minute Row For Calories
  • 1 Minute Slam Ball
  • 1 Minute Double Unders
  • 1 Minute Burpee
  • 1 Minute Rest
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD
3 rounds not for time

  • Handstand walk 40 feet OR 80 Handstand weight shifts facing wall
  • 10 ring straddle up
    * scale by pulling as high as possible and lowering slowly or using spotter
  • 25 hollow rocks
  • 5x butterfly movement progressing from small circle to full butterfly pull up over 5 reps

    Intent
    Low volume foundations

Additional:
  • 10 Minutes Mobility

 

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Wednesday, April 19, 2017

Workout Intent: Today’s intent is to midline stability with some heavy breathing.  This week we’re adding in a little bit of barbell work and some skilled gymnastics work.  Goal with the holds with week is to focus on quality not just “surviving” while your partner rows. If you have to hard of a time you can scale it to a plank hold of some variation.  On the snatches the weight is meant to be light.  The purpose for this is so you can practice setting up quickly as you and your partner alternate reps.

Essentials

Strength/Skill:
Warm Up:

2 Sets

  • Reverse V-Up x 15-20
  • Serratus Floor Press x 8-10
  • ½ Turkish Get Up (Turkish Get Up to Lunge then back down) x 4 ea

Strength:

Skill:

WOD:
With a Partner Perform AMRAP in 20 Minutes:

  • 30 Calorie Row (Partner Holds L-Knee Tuck on Paralletes)
  • 20 Snatch (Partners Alternate Reps)
  • 7 Rope Climb
  • 30 Calorie Row (Partner Holds L-Knee Tuck on Paralletes)
  • 20 Snatch
  • 20 Burpee Pull Up
  • 30 Calorie Row (Partner Holds L-Knee Tuck on Paralletes)
  • 20 Snatch
  • 40 Pull Ups

 

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets

  • Reverse V-Up x 15-20
  • Serratus Floor Press x 8-10
  • ½ Turkish Get Up (Turkish Get Up to Lunge then back down) x 4 ea

Strength:

Skill:

Tiff S’s B-Day WOD:
  • With a Partner Perform AMRAP in 20 Minutes:
  • 30 Calorie Row (Partner Holds L-Knee Tuck on Paralletes)
  • 20 Snatch (Partners Alternate Reps) 135/95
  • 10 Rope Climb
  • 30 Calorie Row (Partner Holds L-Knee Tuck on Paralletes)
  • 25 Snatch 125/85
  • 25 Burpee Pull Up
  • 30 Calorie Row (Partner Holds L-Knee Tuck on Paralletes)
  • 30 Snatch 115/75
  • 50 Pull Ups
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets

  • Reverse V-Up x 15-20
  • Serratus Floor Press x 8-10
  • ½ Turkish Get Up (Turkish Get Up to Lunge then back down) x 4 ea

Strength:

 

Skill:

WOD:
With a Partner Perform AMRAP in 20 Minutes:

  • 30 Calorie Row (Partner Holds L-Knee Tuck on Paralletes)
  • 20 Snatch (Partners Alternate Reps) 135/95
  • 10 Rope Climb
  • 30 Calorie Row (Partner Holds L-Knee Tuck on Paralletes)
  • 25 Snatch 125/85
  • 20 Burpee Muscle Up
  • 30 Calorie Row (Partner Holds L-Knee Tuck on Paralletes)
  • 30 Snatch 115/75
  • 60 Pull Ups
Additional:
  • Mobility

 

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Tuesday, April 18, 2017

Workout Intent: We are going to change up the format from what it has been of weightlifting Wednesday, and move it to Tuesdays for this block of training.  Today we’re going to focus more on building lower body strength and pulling stamina.  Keep snatch work technique and speed emphasis.

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Suitcase Deadlift @ 30-40% of 1RM Deadlift x 10 ea.
  • Side Plank Hold x 15-25 seconds ea.
  • Band Pull a Parts x 12-15

Strength:

A) 5 Sets:

  • Hang Power Snatch + 2 Overhead Squats

B) 4 Sets:

  • Tempo Front Squat x 4 (3 seconds down, 1 sec pause, up fast, 1 second pause)

Skill:

WOD:
For Time

  • 15 DB Lunges (Each)
  • 21 DB Sumo Deadlift
  • 12 DB Lunges (Each)
  • 15 DB Sumo Deadlift
  • 9 DB Lunges (Each)
  • 9 DB Sumo Deadlift
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Suitcase Deadlift @ 30-40% of 1RM Deadlift x 10 ea.
  • Side Plank Hold x 15-25 seconds ea.
  • Band Pull a Parts x 12-15

Strength:

A) 5 Sets: (Every 90 Seconds)

  • Snatch Grip Deadlift + 3 Position Snatch (Above knee, below knee, floor) @ 70% of 1RM

B) 4 Sets:

  • Tempo Front Squat x 4 (3 seconds down, 1 sec pause, up fast, 1 second pause)

Skill: 

WOD:
For Time

  • 15 DB Lunges (Each)
  • 21 DB Sumo Deadlift
  • 12 DB Lunges (Each)
  • 15 DB Sumo Deadlift
  • 9 DB Lunges (Each)
  • 9 DB Sumo Deadlift
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • Suitcase Deadlift @ 30-40% of 1RM Deadlift x 10 ea.
  • Side Plank Hold x 15-25 seconds ea.
  • Band Pull a Parts x 12-15

Strength:

A) 5 Sets: (Every 90 Seconds)

  • Power Snatch + 2 Full Snatch @ 70%

B) 4 Sets:

  • Snatch Pulls x 3 @80%

C) 4 Sets:

  • Tempo Front Squat x 4 @70% (3 sec down, 1 sec pause, fast up, 1 sec pause)

D) 1 Set:

  • Front Squat x AMRAP @70%

E) 3 Sets:

  • Back Rack Step Ups x 5 ea.
  • Tempo DB RDL x 10 (3 seconds down, 1 sec pause, 3 seconds up, 1 sec pause)
  • Hip Extension with toes turned out 45 degrees x 20

Skill:

WOD:
Additional:
  • Mobility
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Monday, April 17, 2017

Image may contain: 5 people, people smiling, people standing

It was a blast to be on this team at the Barbells for Bullies event over the weekend.  Ended up taking 3rd over all thanks to Trevor and Court wrecking shop on the team Fran tie breaker.  

Workout Intent:  This is the last week of first initial cycle.  Push press loading will remain the same as last week and still be technique driven.  The EMOM portion is similar to 2 weeks ago so the goal should be pretty much the same.  You should not be breathing heavily, all sets should remain unbroken.  Weight for the push jerk should be the same as 2 weeks ago.  If you have to break you went to heavy and you must scale appropriately.  You may kip the pull ups so long as you stay with the 3 seconds eccentric tempo. 

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Atomic Drops x 15-20
  • Side Lying Lateral Raise x 10 ea. (3 count down)
  • Iso YTW Hold x 10-20 sec
  • Arch/Hollow Swing x 10

Strength:

4 Sets:

  • Pause Push Press x 3 (2 second pause bottom of dip + 2 sec pause at lockout)

Skill:

WOD:
EMOM x 6 Sets (18 Minutes)

  • Minute 1 = 7 Kneeling MB Chest Toss
  • Minute 2 = 4-7 Tempo Row (1 sec up, 1 sec pause, 3 sec down, 1 sec pause)
  • Minute 3 = 3 Push Jerk
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Atomic Drops x 15-20
  • Side Lying Lateral Raise x 10 ea. (3 count down)
  • Iso YTW Hold x 10-20 sec
  • Arch/Hollow Swing x 10

Strength:

4 Sets:

  • Pause Push Press x 3 @ 70% of 1RM Jerk (2 second pause bottom of dip + 2 sec pause at lockout)

Skill:

WOD:
EMOM x 6 Sets (18 Minutes)

  • Minute 1 = 7 Kneeling MB Chest Toss
  • Minute 2 = 4-7 Tempo Pull Up (1 sec up, 1 sec pause, 3 sec down, 1 sec pause)
  • Minute 3 = 3 Push Jerk @ 75-80%
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • Atomic Drops x 15-20
  • Side Lying Lateral Raise x 10 ea. (3 count down)
  • Iso YTW Hold x 10-20 sec
  • Arch/Hollow Swing x 10

Strength:

A) 5 Sets:

  • Pause Push Press x 3 @ 70% of Jerk (Pause 2 Seconds in Dip and 2 seconds overhead locked out)

B1) In 4 Sets or Fewer find today’s 5-7 RM:

  • Single Arm DB Bench

B2) 4 Sets:

  • Pause Supine Row x 6-8 (1 Sec Pause at the top)

C) 1 Set:

  • Take the heaviest weight that you successfully completed with both arms and decrease it by 10%, then perform AMRAP with both arms.

Perform After WOD

D) 3 sets:

  • Lateral Raise Variation x 8-12
  • Curl Variation x 8-12

Skill:

WOD:
EMOM x 5 Sets (15 Minutes)

  • Minute 1 = 4 Clapping Push Up w/Vest or deficit
  • Minute 2 = 4-7 Tempo Pull Up (1 sec up, 1 sec pause, 3 sec down, 1 sec pause) (If you were able to perform strict 2 weeks ago, add external weight)
  • Minute 3 = 3 Push Jerk @ 75-80%
Additional:
  • Mobility

 

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