November 2015
Fri Nov 6, 20515
Reminder for MD and Fitness programs:
>1 year of experience, all movements are 5 x 5
<1 year experience, all movements are 5 sets of 7-10 reps
2 sets progressively increasing weight, then 3 work sets all at same weight
Start cycle at lower weights for top 3 sets to build up momentum
Progressively add weight each week so it becomes difficult by week 4 and beyond
A. Wide-Grip Pull-ups (Add weight or scale as needed)
B. Alternate movements:
Strict Press
Split Squats
(choose front rack, back rack, or holding DB/KB in each hand – Stay consistent week to week)
C. AMRAP 8 min:
8 Burpee Pull-ups
8 TTB / KTE
16 Jumping Lunges
A. Front Squats – 5/4/3/2 (increasing weight)
B. MAP – AMRAP 5 Min, Rest 3 min x 4 sets (Same score on each 5 min AMRAP):
8 Power Cleans – 135/95 lbs
6 Box Jumps – 30/24’’
4 Burpee Ring Muscle-Ups
2 Wall-Climbs
After class on your own (not available or 7pm class)
C. Row Or Assault Bike – 30 sec ALL-OUT, Rest 1:30 x 8 rounds, for max meters
A. Alternate movements:
DB Incline Bench
Hang Muscle Snatch
B. Wide-Grip Pull-ups (Add weight or scale as needed)
C. Alternate movements:
Split Squats
DB Curls
Thur Nov 5, 2015
Starting NEXT WEEK Nov 12, Thursday schedule is changing.
Essentially, the only changes are that 8am is cancelled and the
early AM classes change from 530/630am to 6am and 7am
6am - Olympic Lifting
7am - Fitness and MD
8am - CANCELLED
11am - Fitness and MD
12pm - Olympic Lifting
4pm - Fitness and MD
5pm - Fitness and MD
6pm - Olympic Lifting
7pm - Gymnastics
A. Farmers Carry – 400m FOR HEAVIEST LOAD (8 min cap)
One KB or DB in each hand
Rest 4 min
B. AMRAP 8 min:
10 Ring Push-ups (scale to hands-elevated push-ups)
10 DB Snatch (Alternate arms each rep)
10 Goblet Squats (heavy)
Rest 4 min
C. Movement exploration / Movement virtuosity x 10 minutes:
5 Sets:
30 seconds of 1-Arm Plank (add weight as needed)
Rest as needed between sets to complete each set unbroken
REST DAY
A. Resting as needed between movements, but performing each movement “quickly,” complete ONE ROUND warm-up of movements from part B:
B. 4 or 5 Rounds - Complete 30 seconds moderate output level of work, followed by 30 sec of rest for each movement:
Jump rope
Jumping Lunges
Push-ups
Thrusters (empty barbell)
Renegade Rows (ONE DB, alternating arms each rep)
L-sit Hold (on rings)
Wed Nov 4, 2015
Reminder for MD and Fitness programs:
- >1 year of experience, all movements are 5 x 5
- <1 year experience, all movements are 5 sets of 7-10 reps
Start cycle at lower weights for top 3 sets to build up momentum
Progressively add weight each week so it becomes difficult by week 4 and beyond
A. CG Bench Press (with 1 sec pause on chest)
B. Alternate movements:
Hang Power Clean and Push Press/Jerk (5x5 for all athletes)
Ring Pull-ups / Ring Rows (Add weight or scale to necessary difficulty)
C. 4 Rounds:
Run 200m
12 Box Jumps / Step-ups
12 Wall-Ball
A. Alactic Anaerobic Endurance:
Assault Bike 15 sec ALL-OUT every 2 min x 6 sets
Rest 10 min and warm-up movements for part B
B. MAP – 3 Rounds, Then Rest 5 min, then repeat 3 Rounds
(Remember MAP = Pacing and goal of same time on both parts):
50 Double-Unders
12 Power Snatch – 75/55 lbs (scale to unbroken weight)
12 Wall-Balls – 20/14 lbs (scale to unbroken weight)
12 TTB (unbroken, scale to KTE as needed)
12/8 Ring Dips (male/female) (scale to pushups to stay unbroken)
C. Choose WEAKER of two movements from options below:
1. GHD sit-ups x 50 reps “for time”
2. Plank Hold – Accumulate 2-3 min total time on Rings
***Please DO NOT do 50 GHD unless you regularly perform this movement in high volume
A. Alternate movements:
Hang Power Clean and Push Press (5x5 for all athletes)
Ring Pull-ups / Ring Rows
(Add weight or scale to necessary difficulty)
B. CG Bench Press (with 1 sec pause on chest)
C. Alternate movements:
Deadlifts / RDL (alternate weeks) - THIS WEEK Deadlift
Strict HSPU (scale to HS Hold or Box HSPU)
Tues Nov 3, 2015
A. 5 Rounds:
8 Renegade Rows per arm (16 total reps)
8 Single-Arm KettleBell Strict Press per arm (16 total reps)
***Complete all 8 reps of both lifts with same arm before switching
Rest 5 min
B. Reps 30-20-10:
Pistol or Single-leg squat to Box
Hanging L-Sit in seconds (or necessary scale)
Rest 5 min
C. Movement exploration / Movement virtuosity x 10 minutes:
Shoulder Taps + Handstand Push-ups
***Scale as Circles around box inverted on hands or Handstand Holds,
working on Handstand progressions and becoming comfortable upside down
A. C&J – Work QUICKLY up to heavy double (must be complete under 25 sec, NOT TnG)
B. C&J @ 90% of double from part A – 2 reps every 2 min x 4 sets (each double must be under 25 sec)
C. MAP – AMRAP 10 Min, Rest 5 min, AMRAP 10 Min
7 Hang Power Cleans – 135/95 lbs (or scale to stay unbroken)
7 Front Squats – Same Bar
7 kipping HSPU
7 CTB Pull-Ups
Run 200m / Row 250m / Assault .4 miles
A. Resting as needed between movements, but performing each movement “quickly,” complete ONE ROUND warm-up of movements from part B:
B. Rest 5 min, then complete 4 Rounds of movement sequence @ sustainable pace
***The goal is to work in the absence of the “pain face” just keeping a moderate and continuous pace the entire time
30 Cal Row / Run 400m / .7 miles on Assault
20 Russian KBS (light/moderate weight)
10 Burpee Box Jumps
10 Burpee Pull-ups
Mon Nov 2, 2015
Reminder for MD and Fitness programs::
>1 year of experience, all movements are 5 x 5
<1 year experience, all movements are 5 sets of 7-10 reps
First 2 sets are ramp-up sets, then 3 sets with same weight
A. Back Squats
B. Alternate movements:
Dips / Push-ups (weighted as needed)
Bent-over Barbell Row
C. AMRAP 8 min:
30 Double-unders / 60 single-unders
15 Burpees
15 KBS (light/moderate weight)
A. Back Squats – Reps 5-4-3-2 (increasing weight)
B. Every 3 min, complete 1 round “FOR TIME” x 3 Rounds:
2 TnG Power Snatch – 65-70% max snatch
7 Burpees (jump onto 45# plate)
C. Every 3 min, complete AMRAP 30 sec x 3 Rounds:
2 TnG Squat Snatch (same weight as part B)
Max Reps Bar Muscle-Ups in remaining time
D. MAP - Run 1 mile / Row 2000m / Assault 3 miles
Rest 5 min
Repeat same cyclical movement for same distance
***Remember that goal of MAP work is to PACE and get the same score on each portion
A. Alternate movements:
Dips
Chest-Supported Barbell Row
B. Back Squats
C. Alternate movements:
DB Overhead Press
BB Curls
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