February 2016
Thur Feb 18, 2016
PARTNER WORKOUT
A. AMRAP 10 min:
30 “partner Wall-Balls” (must complete together)
30 Cal Row or Assault Bike (switch as desired, one partner resting)
B. AMRAP 10 min:
30 Burpee Box Jumps (switch as desired, one partner resting)
30 Hang DB Squat Cleans (switch as desired, one partner resting)
C. 3 Rounds “For Time” with partner, where ONE ROUND consists of:
Partner 1 completes 100m Farmers Carry (heavy)
As soon as partner 1 gets to the end of the alley…
Partner 2 sprints 100m and grabs the KB’s and walks them back to the start
As soon as partner 2 gets to the other end of alley….
Partner 1 sprints back down and grabs the KB’s
This is the end of Round 1, and the start of Round 2
REST DAY
See FITNESS workout
A. Work to challenging weight with PERFECT technique:
1 Snatch Balance (pause 2 sec at bottom)
1 OHS (pause 2 sec at bottom)
B. Work to heavy weight for complex with PERFECT Snatch form:
1 Snatch Lift-Off (pause 2 sec below the knee)
1 Snatch Deadlift to just above knee (pause for 2 seconds)
1 Snatch Deadlift to scoop position at high hang (pause for 2 seconds)
1 Snatch Pull from ground, Controlled and deliberate, ensuring you hit all the positions you just practiced in the prior 3 reps.
C. Work to challenging weight for complex:
***Start at light/moderate weight, and increase each time rep is perfect. Spend the remainder of class time on this complex, repeating the same weight multiple times if needed to ensure proper movement.
1 Power Snatch
1 Hang Squat Snatch
1 OHS
Wed Feb 17, 2016
A. AMRAP 8 min (rest 4 min)
Run 200m
10 Pull-ups
10 Push-ups
B. AMRAP 8 min (rest 4 min)
Run 200m
10 Russian KBS (heavy)
10 Push Press (moderate, unbroken)
C. AMRAP 8 min:
Run 200m
15 Bent-over Rows (with push press bar)
15 Abmat sit-ups
A. 5 Sets as “superset”
Deadlifts – Reps 8-7-6-5-4 (increasing weight)
CTB Pull-ups – AMRAP (-3) with solid fluid form
Rest 3 min
B. AMRAP 12 min:
5 Deficit HSPU (6/4’’)
10 Ring Dips
15 Box Jumps
*From this point forward, part C on Mondays and Wednesdays will be performed as an 8-minute EMOM
*Choose a number of reps to complete for each movement, and when you successfully make the reps, increase the difficulty the following week
A1. Bent-over Rows
A2. Bench Press (Inc, Flat)
B1. Hang Power Cleans
B2. DB Bench (Inc, Flat)
*Complete as EMOM x 8 min (alternating movements for 4 sets each)
C1. Split Squats
C2. Strict HSPU
*Scale to Box HSPU or HS Holds
Tue Feb 16, 2016
A. Technique work and warm-up to working weights for complex of:
Power Clean + Hang squat Clean
B. Practice kipping technique and fluidity of TTB / KTE
***If you cannot link TTB fluidly, scale to KTE or Knees Above waist
C. EMOM x 30 min:
Min 1 – 3 Reps of complex from part A, where ONE REP is the full complex
Min 2 – 20-30 seconds of Double-unders / Single-unders
Min 3 – 20 seconds of TTB / KTE
Min 4 – 6 Reps One-Legged Deadlift for each leg (with clean bar)
Min 5 – 20 seconds of Burpee Tuck Jumps
A. Power Clean – Work to 3 RM smooth TnG with minimal foot movement
B. AMRAP 12 min:
5 Power Cleans (155/105)
7 Burpee Box Jumps (24//20)
9 TTB
C. 4 Rounds:
Run 200m
12 DB Snatch (alternate arms) – 70/50
D. Mobility - Hips, Shoulder girdle etc...
A. AMRAP 30 min:
Row 1000m / Run 800m / Assault Bike 1.5 miles
Reps 30-20-10-20-30
Burpees (jump to touch object overhead with 2 hands)
Shuttle Runs (30 feet each way) – touch ground at turnaround
***Going “there and back” = 2 reps
Max distance Row/Run/Assault Bike in remaining time
B. Mobility cycle
Mon Feb 15, 2016
***With exercise choice freedom, try to keep the same movements consistently over the course of the cycle so that you can gauge progress week to week
A1. Vertical Pull (Pull-up variation – use bands/assistance as needed)
A2. Vertical Push (Overhead press variation or Dips)
B. Squats (Back Squat or Front Squat)
C1. Horizontal Pull (Bent-over Row variation or Ring Rows)
C2. Horizontal Push (Bench Press variation or Push-ups)
A. Work to challenging weight for complex:
1 Muscle Snatch
1 Hang muscle snatch
2 Snatch Balance
Then drop weight and complete 1 Snatch + 1 Hang snatch
B. 20 min running clock:
12 min AMRAP of:
30 Muscle-ups
90 Double-unders
150 wall-Balls (10/9 ft)
Immediately into 8 min to find Max Snatch
***With exercise choice freedom, try to keep the same movements consistently over the course of the cycle so that you can gauge progress week to week
A1. Pull-ups / Inverted Rows (choice of bar or rings)
A2. Dips / Push-ups (choice of rings or bars)
B1. Hang Snatch High Pulls (pull to underneath chin)
B2. Squat (choice of Back or Front Squat)
C1. Curls (choice of DB or BB)
C2. Strict Overhead press (choice of DB or BB)
Sat Feb 13, 2015
Fitness/Bodybuilding:
A. Practice technique and movement pattern of Kipping HSPU
B. AMRAP 15 min:
Reps 30-20-10
Burpees
TTB / KTE
Then in remaining time in 15 min, complete AMRAP Double-unders
Rest 5 min (till 20:00)
C. AMRAP 15 min:
Reps 30-20-10
Goblet Lunges (with KB)
KBS or Wall-Balls (choose one)
Then in remaining time in 15 min, complete AMRAP of Kipping HSPU
A. EMOM x 20 min (alternating):
AMRAP 15 sec “Grace style” C&J (175/115# - or 60% max CJ) – rest 45 sec
30 sec unbroken plank on rings (Rest remainder of minute)
B. For Time:
75 Power snatch (75/55#)
75 Bar-facing Burpees
150 Double-unders
Run 800m
Fri Feb 12, 2016
A. 5 Rounds for quality:
8 Renegade Rows R arm
8 Renegade Rows L arm
8 One arm DB Thrusters R arm
8 one arm DB Thrusters L arm
B. 4 Rounds for quality:
***Practice One-leg hip thrust without weight before adding load
10 Hip Thrusts R leg (non-working leg held straight out, like L-sit)
10 Hip Thrusts L leg
30 seconds side plank R arm
30 seconds side plank L arm
C. 3 Rounds:
15 Hip Extensions (add weight as desired)
Top of Ring Dip static hold (hollow body, external rotation)
***Choose length of hold time based on ability (15-30 seconds)
A. Work to challenging weight for complex:
1 Power clean + 1 hang squat clean + 1 Thruster
B. Front Squats – Work to heaviest weight for AMRAP 15 seconds
C. Skill work – Weighted Goblet Pistols – work to challenging weight for 10 reps
(alternating legs, 5 per leg)
D. For Time:
15 Push jerks – 155/105# (approx. 50% max jerk)
3 Rope climbs
15 Push jerks – 155/105#
30 CTB Pull-ups
15 Push jerks – 155/105#
30 TTB
15 Push jerks – 155/105#
30 Pistols (44/26# KB in front rack – alternating legs) – scale as needed
6 Rounds of 5 Reps of each movement @ 85% of the 6-rep weight from Mon and Wed
***Rest as needed between movements to ensure quality reps
Choose 3 movements from Mon and Wed training. Must choose one movement from each category:
Leg/hip movement (Squat variation, Hang Snatch High Pulls, Hang Power cleans)
Upper body pull (Rowing variation, Pull-up variation)
Upper body push (Dips, Bench variation, Overhead press, HSPU)
Also choose one “free” movement that isn’t included on Mon or Wed. If you choose your free movement to be a Deadlift or an RDL, you should opt for your “leg/hip” movement to be a hang power clean or hang snatch high pull instead of a squat. Quickly work up in weight for each movement to 85% of 6-rep weight, then complete the 4 chosen movements as a circuit.
Thur Feb 11, 2016
Fitness and Bodybuilding: '
With Partner for all workouts:
A. Complete reps 30-20-10 such that Partner 1 completes 30+30, then rests while partner 2 completes 30+30. Then 20+20, 10+10 in the same manner.
Push Press (light/moderate weight)
Box Jump overs
Rest as needed
B. Complete reps in same manner as above, except note the difference in reps for each movement:
Row/Airdyne calories (30-20-10)
Double-unders (reps 60-40-20)
Rest as needed
C. Complete AMRAP 3 min with partner, performing sit-ups with light med-ball. Partners face eachother with feet touching, and on each rep the med-ball should touch the ground and then pass or hand-off to the partner at the top of the rep.
REST DAY
A. Segmented Clean Deadlifts
Complete as many sets as needed to work up to a heavy perfect rep:
1 Clean Lift-Off to below knee (pause 2 seconds)
1 Clean Lift off to above knee (pause 2 seconds)
1 Clean Deadlift (finish in scoop position at top)
B. Complete 4-5 sets of increasing weight for complex:
1 Clean Deadlift (finish in scoop position)
1 BELOW KNEE Clean HIGH PULL
1 BELOW KNEE Power Clean
1 BELOW KNEE Squat Clean
C. 10 sets, increasing weight each set, as long as reps are executed perfectly:
1 High Hang Squat Clean
Drop Barbell for quick reset of hips
1 Full Squat Clean
(make sure to hit all positions practiced in parts A and B)
Wed Feb 10, 2016
A. Practice movement pattern for Ring Dips, and discuss the method of kipping a ring dip properly, using the hips to accelerate momentum upward. Work to challenging or weighted set of 3-5 reps for Dips or 6-8 reps of a weighted push-up
B, AMRAP 10 min:
Run 200m
10 Wall-Balls
10 Ring Dips / Push-ups
10 Ring Rows
Rest 5 min
C. AMRAP 10 min:
100m Farmers Carry with KB (halfway up alley and back)
15 KBS (with one of the KB from Farmers Walk)
15 Burpee Deadlifts (with both KB’s) – perform as pushup on KB handles + DL
15 Goblet Squats (with one KB)
A. Work to challenging weight for:
2 Snatch Balance + 2 OHS (OHS are at 32X1 tempo)
***3 seconds down, 2 second pause at bottom, EXPLODE UP, 1 sec pause at top
B. 5 Rounds for time:
Row 300m/250m (male/female)
6 Hang squat snatch – 135/95# (60% max snatch)
8 Kipping HSPU (6’’/3’’ deficit)
C. AMRAP 5 min:
5 OHS (155/105#) - 50% max OHS
5 Burpee Box Jumps (36/28’’) – or whatever “high and safe” scale needed
A1. Rowing variation (choice of One-Arm DB, BB, or chest-supported)
A2. Bench Press (choice of incline or flat)
B1. Hang Power Cleans
B2. DB Bench (opposite of Incline/Flat choice from A2)
C1. Split Squats (choice of Front-Rack, Back-Rack, or holding DB’s)
C2. Strict HSPU (Scale as Box HSPU or HS Hold for time in place of reps)
***Talk to coach about scaling reps and progression models
Tue Feb 9, 2016
A. Warm-up and technique work on Hang squat snatch and muscle-ups (as well as progressions)
B. EMOM x 30 min:
Min 1 – 20 seconds of Hang Squat snatch (light weight, unbroken) (rest 40 sec)
Min 2 – 20 seconds of Muscle-ups (or applicable scale) (rest 40 sec)
Min 3 – 20 seconds of Burpees (lateral over bar) (rest 40 sec)
Min 4 – 20 seconds of RDL (with snatch bar) (rest 40 sec)
Min 5 – 20-30 sec of Plank Hold (add weight as desired) (rest remainder of minute)
A. Work to heaviest weight for AMRAP 15 sec C&J (power or squat)
***Option to try and go heavier and drop weights, for about 2 reps,
or get speedy with TnG for 4-5 reps
B. EMOM x 14 min (alternating minutes)
AMRAP 15 sec – CTB Pull-ups (rest 45 seconds)
Clean Pulls x 4 reps @ 90% clean (rest remainder of minute)
C. AMRAP 14 min:
12 Power cleans – 185/120# (65-70% max power clean)
16 Wall-Balls (“2 fer 1”) – 20/14# to 10 ft
20 Ring Dips
60 Double-unders
***Work on pacing and consistent movement – start getting that head right to work on the
longer time domain workout
***Practice and complete part D on your own after class:
D. Skill work – One arm DB Squat Snatch – Just mess around with movement and work on finding that solid overhead position for the catch
*Half class start on part A, half class start on part B, then rest and switch. Both groups complete part C together at the end
A. AMRAP 10 min:
Row 20/16 cals (male/female)
Run 200m
Rest 5 min
B. AMRAP 10 min:
30 Double-unders / 60 singles
20 Abmat sit-ups
12 Wall-Balls
8 Burpees
C. 2 Rounds:
Walk 400m @ brisk pace
2 min upper body mobility (shoulder girdle, upper back, chest etc…)
2 min lower body mobility (Glutes, low back, quads, hams, ankles etc…)
Mon Feb 8, 2016
***With exercise choice freedom, try to keep the same movements consistently over the course of the cycle so that you can gauge progress week to week
A1. Vertical Pull (Pull-up variation – use bands/assistance as needed)
A2. Vertical Push (Overhead press variation or Dips)
B. Squats (Back Squat or Front Squat)
C1. Horizontal Pull (Bent-over Row variation or Ring Rows)
C2. Horizontal Push (Bench Press variation or Push-ups)
A. Work to heaviest weight for AMRAP 15 sec Snatch (power or squat)
***Option to try and go heavier and drop weights, for about 2 reps,
or get speedy with TnG for 4-5 reps
B. Back Squat – 20 reps (1 breath at top) – try to increase 5-10# from last week
C. 3 Rounds for time:
Run 400m
7 Muscle-ups
14 KBS (70/53#)
21 GHD
D. L-sit – Accumulate 2 min of hold time (note total time)
***With exercise choice freedom, try to keep the same movements consistently over the course of the cycle so that you can gauge progress week to week
A1. Pull-ups / Inverted Rows (choice of bar or rings)
A2. Dips / Push-ups (choice of rings or bars)
B1. Hang Snatch High Pulls (pull to underneath chin)
B2. Squat (choice of Back or Front Squat)
C1. Curls (choice of DB or BB)
C2. Strict Overhead press (choice of DB or BB)