Posts belonging to Category Daily Workouts



Wednesday, September 2, 2015

Essentials

Strength/Skill:
Warm Up:

2 Sets:

Strength:

A) 4 Sets: (Every 90 Seconds)

  • Power Snatch + 3 Snatch Balance @ 60%

B) In 15 Minutes Perform For Quality:

3 Sets:

  • Hollow Hold x 5-7 Seconds
  • Handstand Position Wall Drill x 5-10 Seconds
  • Inch Worm Handstand Hold x 5-10 Seconds
  • Box Handstand Hold x 5-10 Seconds
  • Push Up Hand Over Hand Drill x 5 ea.

Goal here is to get everyone comfortable, or improve your position upside down.  If you have handstand walks don’t take these drill lightly, goal is to make these a virtuous as possible. Work for Quality movement.

Skill:

WOD:
AMRAP in 10 Minutes:

  • 21 Seconds L-Sit
  • 15 Pull Ups
  • 9 Burpee
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

Strength:

A) 4 Sets: (Every 90 Seconds)

  • Power Snatch + 3 Snatch Balance @ 60%

B1) In 15 Minutes Perform For Quality:

3 Sets:

*Alternate Facing away from the wall and facing the wall each set.  This is going to progress throughout the up coming weeks.  Goal here is to get everyone comfortable, or improve your position upside down.  If you have handstand walks don’t take these drills lightly, goal is to make these a virtuous as possible. Work for Quality movement.

B2) If you’ve been successful with the progression over the last 4 weeks and have been able to perform the wall pull and Handstand Walk Perform this:

1 Set:

Then in remaining time perform as many quality sets as you can

  • 5-15ft. Partner Handstand Walk

C) 3 Sets: (Optional After WOD)

Skill:

WOD:
AMRAP in 10 Minutes:

  • 21 Seconds L-Sit
  • 15 Pull Ups
  • 9 Burpee
Additional:

Competition

Strength/Skill:
Warm Up:2 Sets:

Strength:

A) 4 Sets: (Every 90 Seconds)

B) 4 Sets: (Every 90 Seconds)

  • Clean & Jerk x 2 @70% of 1RM

C) In 15 Minutes Perform For Quality:

2 Sets:

Then in remaining time perform as many quality sets as you can

  • 5-15ft. Partner Handstand Walk

*Alternate Facing away from the wall and facing the wall each set.  This is going to progress throughout the up coming weeks.  Goal here is to get everyone comfortable, or improve your position upside down.  If you have handstand walks don’t take these drill lightly, goal is to make these a virtuous as possible.

D) 3 Sets: (Optional After WOD)

Skill:

WOD:
AMRAP in 10 Minutes:

  • 21 Seconds L-Sit
  • 15 Pull Ups
  • 9 Burpee
Additional:
  • 10 Minutes Mobility

Tuesday, September 1, 2015

Super proud of Glendon who did great over the weekend at the Colorado Open.  He finished 6th overall and put on a Muscle Up Clinic, surprise-surprise.

Essentials

Strength/Skill:
Warm Up:3 Sets:

  • Band Pull a Parts x 15
  • Mini Band Glute Activation Series x 10 ea.

Strength:

3 Sets: (Perform After WOD)

  • Isometric Hip Extention Hold x 30-45 Seconds
  • Isometric GHD Sit Up Hold x 30-45 Seconds

Skill:

WOD:
A) For Time:

  • 30 Snatches
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:3 Sets:

  • Band Pull a Parts x 15
  • Mini Band Glute Activation Series x 10 ea.

Strength:

3 Sets: (Perform After WOD)

  • Isometric Hip Extention Hold x 30-45 Seconds
  • Isometric GHD Sit Up Hold x 30-45 Seconds

Skill:

WOD:
For Time:

  • 50 Snatches 135/95
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:3 Sets:

  • Band Pull a Parts x 15
  • Mini Band Glute Activation Series x 10 ea.

Strength:

A) 4 Sets: (EMOM)

  • Power Clean x 3 @ 65% of 1 RM Clean and Jerk

*Goal is to increase at least 5-10# each week.

Perform After WOD:

B) 4 Sets: (Every 2:30)

  • Back Squat x 7 @60% of 1RM

*Goal to increase at least 10# each week if 60% is above 330# and at least 5# if 60% is below 330#

C) 3 Sets: (Perform After WOD)

Skill:

WOD:
For Time:

  • 50 Snatches 135/95
Additional:
EMOM for 24 Minutes:

  • Odd Minutes = 200m Row
  • Even Minutes = Rest

Monday, August 31, 2015

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • PVC Pass Through x 10
  • Hold Bottom of Dip x 10 Seconds
  • Hollow Rocks x 10
  • Arch Ups x 10

Strength:

A) 4 Sets:

  • Back Squat x 7

B) 4 Sets:

  • Split Jerk + 4 Shoulder Press From Split Jerk Position

*Perform 1 Split Jerk leave feet in split position then perform 4 Shoulder Press.  Hold each rep overhead for 3 seconds.  After last shoulder press recover feet as if you were finishing your Clean and Jerk.

Skill:

WOD:
For Time:

  • 400m Run
  • 25 Dips
  • 50 Wall Ball
  • 400m Run
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • PVC Pass Through x 10
  • Hold Bottom of Dip x 10 Seconds
  • Hollow Rocks x 10
  • Arch Ups x 10

Strength:

A) 4 Sets: (Every 3 Minutes)

  • Back Squat x 7 @60% of 1 RM

*Goal to increase at least 10# each week if 60% is above 330# and at least 5# if 60% is below 330#.

B) 4 Sets: (Every 90 Seconds)

  • Split Jerk + 4 Shoulder Press From Split Jerk Position @ 40% of 1RM Clean and Jerk (Goal to increase 5-10# each week)

*Perform 1 Split Jerk leave feet in split position then perform 4 Shoulder Press.  Hold each rep overhead for 3 seconds.  After last shoulder press recover feet as if you were finishing your Clean and Jerk.

Skill:

WOD:
For Time:

  • 400m Run
  • 35 Ring Dips
  • 50 Wall Ball
  • 400m Run
Additional:
  • Crossover Symmetry Plyometric Protocol

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • PVC Pass Through x 10
  • Hold Bottom of Dip x 10 Seconds
  • Hollow Rocks x 10
  • Arch Ups x 10

Strength:

A) 4 Sets: (Every 90 Seconds)

  • Snatch + 3 Heaving Snatch Balances @65% of 1RM Snatch

*Goal to increase 5-10# each week.

B) 4 Sets: (Every 2:30)

  • Front Squat x 4 @75% of 1RM

*Goal to increase load each week by at least 10# if 75% is above 265#, and at least 5# if 65% is below 265#

C) 4 Sets: (Every 90 Seconds)

  • Split Jerk + 4 Shoulder Press From Split Jerk Position @ 40% of 1RM Clean and Jerk (Goal to increase 5-10# each week)

*Perform 1 Split Jerk leave feet in split position then perform 4 Shoulder Press.  Hold each rep overhead for 3 seconds.  After last shoulder press recover feet as if you were finishing your Clean and Jerk.

D) 3 Sets:

E) For Time:

  • 5-1 Strict Chest to Bar Ladder

*Each Set Must be unbroken. Goal is to go sub 3 minutes. If you’re able to go Sub 3, add 5# each week, but time must remain under 3 minutes.

Skill:

WOD:
For Time:

  • 400m Run
  • 50 Ring Dips
  • 75 Wall Ball
  • 400m Run

 

Additional:
  • Crossover Symmetry Plyometric Protocol

No Open Gym

Sorry everyone there is no open gym this week.  Audrey and Josh are both out and we’re going to be down at Front Range for the Colorado Open.  Which means take some time to come down and help cheer Glendon on as he takes on day 2.  Front Range is located at 1338 S Valentia St, Denver, CO 80247, heats start at 9 am.

Saturday, August 29, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • DB Bench Press x 10
  • Banded Good Mornings x 30

Skill:

WOD:
With a In Teams of 3 Perform:

AMRAP in 5 Minutes at each station:

  • A) Rope Climbs
  • B) Sled Push for Total yards (15 yard Segments)
  • C) DB Step Ups for Max Flights Stepped (12 Steps equal 1 Flight) 35/25
  • D) 40yrd Shuttle Run (10yrd x 4)
  • E) Row For Calories

*Only 1 athlete working at a time.  1 Minute rest between stations.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • DB Bench Press x 10
  • Banded Good Mornings x 30

Skill:

WOD
With a In Teams of 3 Perform:

AMRAP in 5 Minutes at each station:

  • A) Rope Climbs
  • B) Sled Push for Total yards (15 yard Segments)
  • C) DB Step Ups for Max Flights Stepped (12 Steps equal 1 Flight) 35/25
  • D) 40yrd Shuttle Run (10yrd x 4)
  • E) Row For Calories

*Only 1 athlete working at a time.  1 Minute rest between stations.

 

Additional:

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • DB Bench Press x 10
  • Banded Good Mornings x 30

Skill:

WOD:
With a In Teams of 3 Perform:

AMRAP in 5 Minutes at each station:

  • A) Rope Climbs
  • B) Sled Push for Total yards (15 yard Segments)
  • C) DB Step Ups for Max Flights Stepped (12 Steps equal 1 Flight) 35/25
  • D) 40yrd Shuttle Run (10yrd x 4)
  • E) Row For Calories

*Only 1 athlete working at a time.  1 Minute rest between stations.

Additional:
  • 10 Minutes Mobility

Friday,

Essentials

Strength/Skill:
Warm Up:

2 Sets:

Strength:

A) 4 Sets: (EMOM)

  • Power CLEAN + Front Squat  & PUSH JERK

*Start at 65% of 1RM C&J.  Keep the weight consistent across all working sets.  Rep scheme: 1+1+2 Target 10# increase / week if work sets are above 220# Target 5# increase / week if work sets are below 220#

B) 4 Sets: (Every 2 Minutes)

  • Front Squat x 4 @75% of 1RM

Skill:

WOD:
6 Sets Each For Time:

  • 5 Shoulder Press
  • 100m Run
  • 20 Abmat Sit Up
  • Rest 1 Minute
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

Strength:

A) 4 Sets: (EMOM)

  • CLEAN + HANG CLEAN & PUSH JERK

*Start at 65% of 1RM C&J.  Keep the weight consistent across all working sets.  Rep scheme: 1+1+2 Target 10# increase / week if work sets are above 220# Target 5# increase / week if work sets are below 220#

B) 4 Sets: (Every 2 Minutes)

  • Front Squat x 4 @75% of 1RM

Skill:

WOD:
6 Sets Each For Time:

  • 5 Shoulder Press (If you have PHSPU Perform them. Athlete chooses weight or depth)
  • 100m Run
  • 20 Abmat Sit Up
  • Rest 1 Minute
Additional:

Competition

Strength/Skill:
Warm Up:

2 Sets:

Strength:

A) 4 Sets: (Every 2 Minutes)

  • CLEAN + HANG CLEAN & PUSH JERK + 2 OHS

Start at 65% of 1RM C&J.  Keep the weight consistent across all working sets.  Rep scheme: 1+1+2 Target 10# increase / week if work sets are above 220# Target 5# increase / week if work sets are below 220#

B) 4 Sets: (Every 2 Minutes)

  • TEMPO FRONT SQUAT x 3 @3131

Start at 70% of your 1RM Front Squat.  3 second eccentric, 1 second isometric, 3 second concentric. Target 10# increase / week if work sets are above 265# Target 5# increase / week if work sets are below 265#

C) 4 Sets: (Every 2 Minutes)

  • SUMO DEADLIFT x 5

Work to 80% of your 1RM Deadlift. Keep weight consistent across all working sets. Target 10# increase / week if work sets are above 330# Target 5# increase / week if work sets are below 330#

Skill:

WOD:
6 Sets Each For Time:

  • 5 Strict Parrallete Handstand Push Up (Choose Depth)
  • 15 Calorie Airdyne/Row
  • 20 Abmat Sit Up
  • Rest 1 Minute
Additional:
  • 10 Minutes Mobility

Thursday, August 28, 2015

Sorry everyone but no Yoga tonight.

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:

Angie’s B-Day WOD:
For Time:

  • 20 Burpee
  • 300m Run
  • 40 Wall Ball
  • 50 Russian KB Swings
  • 40 Wall Balls
  • 300m Run
  • 20 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:
For Time:

  • 20 Burpee
  • 300m Run
  • 40 Wall Ball
  • 50 Russian KB Swings
  • 40 Wall Balls
  • 300m Run
  • 20 Burpee

 

Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:

Strength:

 

Skill:

WOD
Recovery Day

A) Mobility and Maintenance

 

Mobility

 

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

B) Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C) Mental Restoration * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Additional:
  • 10 Minutes Mobility

Wednesday, August 26, 2015

Essentials

Strength/Skill:
Warm Up: 

2 Sets:

Strength:

A) 4 Sets: (Every 90 Seconds)

  • Power Snatch + 3 Snatch Balance @ 60%

B) In 15 Minutes Perform For Quality:

3 Sets:

  • Hollow Hold x 5-7 Seconds
  • Handstand Position Wall Drill x 5-10 Seconds
  • Inch Worm Handstand Hold x 5-10 Seconds
  • Box Handstand Hold x 5-10 Seconds
  • Push Up Hand Over Hand Drill x 5 ea.

Goal here is to get everyone comfortable, or improve your position upside down.  If you have handstand walks don’t take these drill lightly, goal is to make these a virtuous as possible. Work for Quality movement.

Skill:

WOD:
4 Sets For Reps:

  • :40 Seconds Double Unders
  • Rest 20 Seconds
  • :40 Seconds Push Ups
  • Rest 20 Seconds

*Count total number of Double Unders and Push Ups Separately.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

Strength:

A) 4 Sets: (Every 90 Seconds)

  • Power Snatch + 3 Snatch Balance @ 60%

B1) In 15 Minutes Perform For Quality:

3 Sets:

*Alternate Facing away from the wall and facing the wall each set.  This is going to progress throughout the up coming weeks.  Goal here is to get everyone comfortable, or improve your position upside down.  If you have handstand walks don’t take these drills lightly, goal is to make these a virtuous as possible. Work for Quality movement.

B2) If you’ve been successful with the progression over the last 4 weeks and have been able to perform the wall pull and Handstand Walk Perform this:

2 Sets:

Then in remaining time perform as many quality sets as you can

  • 5-15ft. Partner Handstand Walk

C) 3 Sets: (Optional After WOD)

Skill:

WOD:
4 Rds For Time:

  • 50 Double Unders
  • 30 Push Ups
Additional:

Competition

Strength/Skill:
Warm Up:

 

2 Sets:

Strength:

A) 4 Sets: (Every 90 Seconds)

B) 4 Sets: (Every 90 Seconds)

  • Clean & Jerk x 2 @70% of 1RM

C) In 15 Minutes Perform For Quality:

2 Sets:

Then in remaining time perform as many quality sets as you can

  • 5-15ft. Partner Handstand Walk

*Alternate Facing away from the wall and facing the wall each set.  This is going to progress throughout the up coming weeks.  Goal here is to get everyone comfortable, or improve your position upside down.  If you have handstand walks don’t take these drill lightly, goal is to make these a virtuous as possible.

D) 3 Sets: (Optional After WOD)

Skill:

WOD:
4 Rds For Time:

  • 50 Double Unders
  • 30 Push Ups
Additional:
  • 10 Minutes Mobility

Tuesday, August 25, 2015

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Band Pull a Parts x 15
  • Mini Band Glute Activation Series x 10 ea.

Strength:

3 Sets: (Perform After WOD)

  • Isometric Hip Extention Hold x 30-45 Seconds
  • Isometric GHD Sit Up Hold x 30-45 Seconds

Skill:

  • Tire Flips
WOD:
A) AMRAP in 5 Minutes:

1-2-3-4-5-6-7-8-9-10…

  • Power Clean
  • Burpee

B) With a Partner Perform AMRAP in 2 Minutes:

  • Tire Flips
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Band Pull a Parts x 15
  • Mini Band Glute Activation Series x 10 ea.

Strength:

A) 4 Sets: (EMOM)

  • Power Clean x 3 @ 65% of 1 RM Clean and Jerk

B) 3 Sets: (Perform After WOD)

  • Isometric Hip Extention Hold x 30-45 Seconds
  • Isometric GHD Sit Up Hold x 30-45 Seconds

Skill:

WOD:
A) AMRAP in 5 Minutes:

1-2-3-4-5-6-7-8-9-10…

  • Power Clean 135/95
  • Burpee

B) With a Partner Perform AMRAP in 2 Minutes:

  • Tire Flips
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • Band Pull a Parts x 15
  • Mini Band Glute Activation Series x 10 ea.

Strength:

A) 4 Sets: (EMOM)

  • Power Clean x 3 @ 65% of 1 RM Clean and Jerk

B) 4 Sets: (Every 2:30)

  • Back Squat x 7 @60% of 1RM

C) 3 Sets: (Perform After WOD)

Skill:

WOD:
AMRAP in 5 Minutes:

1-2-3-4-5-6-7-8-9-10…

  • Power Clean 135/95
  • Burpee

B) 5 Rds:

AMRAP in 1 Minute:

  • 5 Box Jumps 40/30
  • In Remaining Time Perform AMRAP Tire Flips
  • Rest 1 Minute
Additional:
  • Mobility

Monday, August 24, 2015

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • PVC Pass Through x 10
  • Hold Bottom of Dip x 10 Seconds
  • Hollow Rocks x 10
  • Arch Ups x 10

Strength:

A) 4 Sets:

  • Back Squat x 7

B) 4 Sets:

  • Split Jerk + 4 Shoulder Press From Split Jerk Position

*Perform 1 Split Jerk leave feet in split position then perform 4 Shoulder Press.  Hold each rep overhead for 3 seconds.  After last shoulder press recover feet as if you were finishing your Clean and Jerk.

Skill:

WOD:
For Time:

  • 500m Row
  • 15 Thrusters
  • 15 Pull Ups
  • 400m Run
  • 12 Thrusters
  • 12 Pull Ups
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • PVC Pass Through x 10
  • Hold Bottom of Dip x 10 Seconds
  • Hollow Rocks x 10
  • Arch Ups x 10

Strength:

A) 4 Sets: (Every 3 Minutes)

  • Back Squat x 7 @60% of 1 RM

B) 4 Sets: (Every 90 Seconds)

  • Split Jerk + 4 Shoulder Press From Split Jerk Position @ 40% of 1RM Clean and Jerk

*Perform 1 Split Jerk leave feet in split position then perform 4 Shoulder Press.  Hold each rep overhead for 3 seconds.  After last shoulder press recover feet as if you were finishing your Clean and Jerk.

Skill:

WOD:
For Time:

  • 500m Row
  • 18 Thrusters 135/95
  • 30 Chest to Bar Pull Ups
  • 400m Run
  • 12 Thrusters
  • 24 Chest to Bar Pull Ups
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:2 Sets:

  • PVC Pass Through x 10
  • Hold Bottom of Dip x 10 Seconds
  • Hollow Rocks x 10
  • Arch Ups x 10

Strength:

A) 4 Sets: (Every 90 Seconds)

  • Snatch + 3 Heaving Snatch Balances @65% of 1RM Snatch

B) 4 Sets: (Every 2:30)

  • Front Squat x 4 @75% of 1RM

C) 4 Sets: (Every 90 Seconds)

  • Split Jerk + 4 Shoulder Press From Split Jerk Position @ 40% of 1RM Clean and Jerk

*Perform 1 Split Jerk leave feet in split position then perform 4 Shoulder Press.  Hold each rep overhead for 3 seconds.  After last shoulder press recover feet as if you were finishing your Clean and Jerk.

D) 3 Sets:

E) For Time:

  • 5-1 Strict Chest to Bar Ladder

*Each Set Must be unbroken. Goal is to go sub 3 minutes. If you’re able to go Sub 3, add 5# each week, but time must remain under 3 minutes.

Skill:

WOD:
9 Sets:

  • 1:40 on, :20 off (2 min rest after round 5)

*This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9″.
Record meters for each interval.

Additional:
  • Mobility