December 2015
Thur Dec 31, 2015
Schedule for New Years Week:
Mon, Tue and Wed - NORMAL SCHEDULE
Thursday - CANCEL 6pm and 7pm, otherwise NORMAL
Friday - CLOSED - 5th annual Pub Crawl
Saturday - 10am to 1pm OPEN GYM (Cancel 8am and 9am class)
Bodybuilding and Fitness:
New Years workout
6 Rounds (Entering our 6th year as CFPB/SDA)
5 Movements (Jan 1st will be our 5th annual New Years Pub Crawl)
16 reps for each movement (2016, of course)
Run 1600m Buy-in (only perform this once)
Then, 6 Rounds:
16 KBS
16 Dips or Push-ups
16 Pull-ups or Ring Rows
16 Goblet Squats (same KB)
16 TTB or KTE
REST DAY
See FITNESS workout
After all the hard work you guys put into improving your Olympic Lifting over this last year, you have earned the right to test your max for each movement. Take your time as you slowly build up in weight. Remember to focus primarily on hitting all the proper positions off the ground through accurate and deliberate movement. The “three miss rule” is always in effect when testing a max.
A. Snatch – 1 RM
B. C&J – 1 RM
C. If you fail on the jerk and make the clean, keep building up to Clean 1 RM
Wed Dec 30, 2015
Schedule for New Years Week:
Mon, Tue and Wed - NORMAL SCHEDULE
Thursday - CANCEL 6pm and 7pm, otherwise NORMAL
Friday - CLOSED - 5th annual Pub Crawl
Saturday - 10am to 1pm OPEN GYM (Cancel 8am and 9am class)
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Reminder for Fitness and Bodybuiding:
>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, and then 3 work sets with the same load
Example: 70 x 5, 85 x 5, 100 x 5, 5, 5
***Remember for DB movements, utilize a Double-Progression of 5-8 reps, since the 10# increase with DB is too much to try to maintain same rep # week after week
A. CG Bench Press (with 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. For Time – “Grace” – 30 reps Ground to overhead (135/95)
(6 min cap)
Rest until 10:00 mark
D. For Time (same weight as Grace):
(6 min cap)
8 Overhead Lunges (4 per leg, alternating)
16 Front-Rack Lunges (8 per leg, alternating)
24 Back-Rack Lunges (12 per leg, alternating)
***You will receive two scores – Separate score for each workout
A. Full Snatch – 75% x 3, 80% x 2, 85% x 2
B. OHS (from ground) – Reps 4-3-2 (increase each set – Squat snatch counts as 1 rep OHS)
C. AMRAP 5 Min:
6 Deadlifts – 315/205 lbs (scale to challenging unbroken weight)
8 Burpees (lateral over bar)
Rest EXACTLY 3 min (till 8:00 mark)
(7 min cap)
Run 800m
40 CTB pull-ups
***Score is TOTAL TIME for both workouts, including rest period
***Complete part D on your own after class (Not available for 7pm):
D. Complete once through at EASY PACE (Z1) – Focus on consistent breathing patterns
***Perform in any order – In a large class, each person start on different movement
Row 1000m
Assault 50 cals
Jog 800m
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 pause on chest)
C. Alternate movements:
Deadlifts
Strict HSPU (scale as HS Hold / Box HSPU)
Tue Dec 29, 2015
Schedule for New Years Week:
Mon, Tue and Wed - NORMAL SCHEDULE
Thursday - CANCEL 6pm and 7pm, otherwise NORMAL
Friday - CLOSED - 5th annual Pub Crawl
Saturday - 10am to 1pm OPEN GYM (Cancel 8am and 9am class)
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Fitness and Bodybuilding Workout:
Partner workout, except you are competing against your partner, instead of working with your partner:
A. 2 Rounds for each partner:
Partner #1 performs 200m Farmers Walk as the pacer
Partner #2 completes MAX CALS on Rower or AirDyne
As soon as Partner 1 returns from FW, roles switch. The goal is to Row more cals than your partner
B. 2 Rounds for each partner:
Partner #1 performs 400m Run as the pacer
Partner #2 complete MAX REPS of:
5 TTB (KTE) + 5 Wall-Balls
As soon as Partner 1 returns from 400m Run, roles switch. The goal is to accumulate more reps of TTB and WB than your partner
C. 2 Rounds for each partner:
Partner #1 performs 4 Turkish Get-ups (2 reps per arm, alternating arms) as the pacer
Partner #2 completes MAX REPS of Man-Makers
https://www.youtube.com/watch?v=iMNnvhg1JcM
As soon as Partner 1 completes the final TGU, roles switch. The goal is to accumulate for reps of Man Makers than your partner
A. Work QUICKLY to heavy double for TnG Power clean + push jerk
***Goal is to catch the clean and go directly into push jerk without resetting
B. AMRAP 5 min – Power clean + Push Jerk @ 75-80% of weight achieved from part A
C. For Time (16 min cap):
Run 200m
50 Burpees (jump onto 45# plate)
Run 200m
50 Box jumps – 24/20’’
Run 200m
50 HSPU (kipping)
Run 200m
***Complete part D on your own after class (Not available for 7pm):
D. Row 20-25 min @ easy pace – Every 5 min, get off and perform gymnastics skill work of choice for 1 min, then back on rower for another 5 min period…
See FITNESS workout
Mon Dec 28, 2015
Schedule for New Years Week:
Mon, Tue and Wed - NORMAL SCHEDULE
Thursday - CANCEL 6pm and 7pm, otherwise NORMAL
Friday - CLOSED - 5th annual Pub Crawl
Saturday - 10am to 1pm OPEN GYM (Cancel 8am and 9am class)
-----------------------------------------
Reminder for Fitness and Bodybuiding:
>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, and then 3 work sets with the same load
Example: 70 x 5, 85 x 5, 100 x 5, 5, 5
***Remember for DB movements, utilize a Double-Progression of 5-8 reps, since the 10# increase with DB is too much to try to maintain same rep # week after week
A. Back Squats
B. Alternate movements:
Dips / Push-ups (weighted as needed)
Bent-over Barbell Row
C. For Time (12 min cap):
100 Double-unders (200 singles)
50 Burpees
40 KBS
30 Box Jumps / Step-ups
20 Strict Pull-ups (Difficult version of Ring Rows if scaling strict pullups)
10 Reverse Burpees
A. Back Squats – 3 sets of 5 reps (same weight for the 3 working sets @ approx. 80%)
B. AMRAP 6 Min – Ascending ladder of reps 1-2-3-4-5-6-7 etc…
Snatch anyhow @ 70-75% max
Burpee Ring muscle-ups
C. 3 Rounds @ consistent pace (goal is for same time on each round):
60 Double-unders
30 Wall-Balls – 20/14 lbs (10/9 feet)
20 TTB
***Complete part D on your own after class (Not available for 7pm):
D. AirDyne – 3 Rounds:
30 sec hard + 30 sec slow
45 sec hard + 45 sec slow
60 sec hard + 60 sec slow
A. Alternate movements:
Dips
Chest-Supported Barbell Row
B. Back Squats
C. Alternate movements:
DB Overhead Press
BB Curls
Thur Dec 24, 2015
ONE CLASS Dec 24 @ 10am
***12-Days of Xmas workout
(plan on being here for 90 minutes including warm-up and clean-up)
CLOSED Friday Dec 25
Saturday Dec 26 - OPEN GYM 10am to 1pm
***8am and 9am classes are CANCELLED
CLOSED Sunday Dec 27
***Will post schedule for the following week soon. Stay tuned to the announcements page
12 Days of Xmas Workout
To be performed as:
1, then 2+1, then 3+2+1, then 4+3+2+1 etc… until the final round which starts at 12, and ends at 1
Using this workout as example, it would go as follows:
1 Snatch, then 2 Muscle-ups, then 1 Snatch, then 3 Thrusters, then 2 Muscle-ups, then 1 Snatch, then 4 Burpee Box Jumps, then 3+2+1 etc...
1 Snatch anyhow (65% max)
2 Muscle-ups (scale to 1 Wall-climb or 2 Burpee Pull-ups)
3 Thrusters (same bar)
4 Burpee Box Jumps
5 Power Cleans (same bar)
6 Pull-Ups (CTB)
7 KBS
8 Push-Ups
9 Deadlifts (same bar)
10 TTB
11 Front Squats (same bar)
12 Cal Row
See FITNESS workout
See FITNESS workout
Wed Dec 23, 2015
***PLEASE NOTE the Wednesday schedule has changed from original posting
A. CG Bench Press (with 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. For Time:
400m with 2 Kettlebells
400m with 1 Kettlebell
400m Run
A. Run 800m @ 100% (rest 8 min) and then Run 800m @ 100%
Don’t worry about pacing. This is an all-out effort for 800m each time
Rest as needed
B. Tabata (8 rounds of 20 sec on, 10 sec off) – Score will be the “lowest” number for each:
***Complete 8 rounds of HSPU, then 8 rounds of DU etc…
***Rest 1 min after completing each exercise for 8 rounds, then moving directly into the next exercise
1. HSPU
2. Double-unders
3. Power snatch – 75/55 lbs (go for speed of reps here)
4. Reverse Burpees
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 pause on chest)
C. Alternate movements:
RDL
Strict HSPU (scale as HS Hold / Box HSPU)
Tues Dec 22, 2015
***PLEASE NOTE the Wednesday schedule has changed from original posting
A. Work up in weight for DB Snatch – Goal to find heavy double for each arm
B. AMRAP 10 min (rest 5 min) Repeat AMRAP 10 min:
2 DB Snatch per arm (@ 75-80% of part A)
4 High Box Jumps (whatever high is for you, and step down)
6 Burpees
8 KBS
10 Wall-Balls
A. 15 min to establish top weight for complex:
Squat clean + Hang squat clean + Jerk
B. 2 Rounds for max reps at each station:
30 sec power cleans – 165/110 lbs (rest 30 sec)
30 sec muscle-ups (ring or bar) (rest 30 sec)
30 sec pistols (alternate legs) (rest 30 sec)
30 sec TTB (rest 30 sec)
Rest 5 min
C. 2 Rounds for max reps at each station:
30 sec squat cleans – 165/110 lbs (rest 30 sec)
30 sec muscle-ups (opposite of ring or bar from part B) (rest 30 sec)
30 sec box jump-overs – 24/20’’ (rest 30 sec)
30 sec CTB pull-ups (rest 30 sec)
See FITNESS workout
Mon Dec 21, 2015
***PLEASE NOTE the Wednesday schedule has changed from original posting
A. Back Squats
B. Alternate movements:
Dips / Push-ups (weighted as needed)
Bent-over Barbell Row
C. AMRAP 11 min:
3 Hang squat cleans (unbroken)
5 Pull-ups
7 Push-ups
***Scale pullup and pushup to most difficult method you feel comfortable for designated reps
A. Back Squats – Reps 6-5-4-3 (increasing weight each set)
B. Back Squats – 80-85% of part A “triple” for 3 reps EMOM x 5 min
C. AMRAP 2 min (rest 4 min) x 5 sets:
5 TnG Power snatch @ 60% max snatch
3 Wall-climbs
10 KBS – 70/53 lbs
5 Vertical jumps (as high as possible each jump – full reset at bottom each rep)
Max Burpees in remaining time
***Complete part D on your own after class (not available for 7pm):
D. MAP – Row or AirDyne - 30 sec on, 30 sec off x 6 intervals (rest 5 min) then repeat 6 more intervals
***Since this is MAP the goal is to hit the SAME output on each interval. It’s gonna be tough not to go HAM on the first 30 sec, since you feel so good, but keep in mind that 30 sec rest is not very much. Sustainable output level
A. Alternate movements:
Dips
Chest-Supported Barbell Row
B. Back Squats
C. Alternate movements:
DB Overhead Press
BB Curls
Sat Dec 19, 2015
A. Power Clean - Work to challenging weight for one rep with perfect form and footwork
(Move UNDER the barbell, not out with your feet)
B. AMRAP 20 min:
Power Cleans @ 60-65% of part A (Reps 2-4-6-8-10-12 etc….)
12 Box Jumps / Step-ups
12 Wall-Balls
Run 200m
***Note Power Clean reps start at 2, and increase by 2 reps each round
***Note, for each EMOM, you are completing BOTH movements AFAP in the same minute
A. EMOM x 15 min:
2 TnG Power Cleans @ 75% max POWER clean (without sloppy feet)
2 Deep deficit HSPU (whatever “deep” is for you, but 2 reps should be unbroken. Kipping ok)
Rest 5 min
B. EMOM x 15 min:
1 Power snatch + 1 hang power snatch @ 75% max POWER snatch (without sloppy feet)
2 Muscle-ups (if not unbroken, then scale to 1 muscle-up)
Rest 5 min
C. Every 2 min x 15 sets (30 min total):
1 Power clean + 2 Push jerks (same weight as part A as feasible)
2 Rope climbs with legs
Fri Dec 18, 2015
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 10 min:
40 KBS
80 Double-unders
40 Wall-Balls
80 Double-unders
40 Burpees
80 Double-unders
A. Front Squats (2 sec pause at bottom, then BOUNCE out) – work quickly to 3 RM
B. MAP - AMRAP 60 sec (rest 60 sec) x 12 sets (rest for 5 min after 6 sets)
***Alternate “1” and “2” each 60 sec period (score is LOWEST round of each one)
1. 12 Burpees (touch TTB bar with 2 hands) + max reps TTB in 1 min
2. 8 Cals Row + max reps Box jump overs (24/20’’)
C. 20 min casual pace Row or AirDyne. Every 4 min, get off and perform 1 min of gymnastics skill work of choice
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 Hammer Curls
***Remember to work in 5-8 rep range with double progression for DB movements