Wed Jan 27, 2016
1. Lift weights that are heavy
2. Hangout with friends
3. Eat fresh BBQ
4. Drink Beer
All included in your purchase of the #onetonclub ticket atwww.onetonclub.com. When you sign up with a friend, use code "LIFTINGPARTNERS" to save 20% for each of you.
Sat and Sun January 30 and 31 San Diego Athletics
No Expectations
No Strength Requirements
No conditioning
--------------
Checkout the "Shop" at San Diego Athletics for Nutrition manuals and Open Prep programs - http://on.fb.me/1ZtZXIE
FINAL WEEK OF CYCLE - All athlete should work up to either 5 RM, 8 RM or 10 RM for each strength movement in Fitness and BB program
A. CG Bench Press (with pause on chest)
B. Alternate movements:
Hang Power Clean and Push Press/Jerk
Ring Pull-ups / Ring Rows (Add weight or scale to necessary difficulty)
C. 5 Rounds FOR TIME (12 min cap):
50 Double-unders (50 single-unders)
12 Thrusters (fast and unbroken)
Rest 1 min
***Goal is to try and get the DU and Thrusters complete in 1 min, so that work:rest ratio is 1:1
***Scale DU and/or Thrusters to be as close as possible to 1:1 ratio
A. Complex – Work to heavy weight:
3 Snatch-grip RDL
3 Snatch Pulls
1 Snatch anyhow
B. For Time (22 min cap):
50 cal Row
50 Deadlifts – 185/120
50 Push-ups
50 Box Jumps (24/20)
50 TTB
50 Box Jumps (24/20)
50 Push-ups
50 Deadlifts – 185/120
50 cal Row
***Complete part C on your own after class (not available for 7pm):
C. AMRAP 6 min:
16 Hang KB Snatch (8 per arm then switch) – 70/44
8 Burpee onto plate
FINAL WEEK OF CYCLE - All athlete should work up to either 5 RM, 8 RM or 10 RM for each strength movement in Fitness and BB program
A. Alternate movements:
Hang Power Clean and Push Press
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 Jan 26, 2016
1. Lift weights that are heavy
2. Hangout with friends
3. Eat fresh BBQ
4. Drink Beer
All included in your purchase of the #onetonclub ticket atwww.onetonclub.com. When you sign up with a friend, use code "LIFTINGPARTNERS" to save 20% for each of you.
Sat and Sun January 30 and 31 San Diego Athletics
No Expectations
No Strength Requirements
No conditioning
--------------
Checkout the "Shop" at San Diego Athletics for Nutrition manuals and Open Prep programs - http://on.fb.me/1ZtZXIE
A. 5 Rounds:
10 Hip Thrusts (https://www.youtube.com/watch?v=sQcHgXOl9yo)
Accumulate 20 seconds of Hanging L-Sit
Rest 5 min
B. AMRAP 8 min:
10 PERFECT push-ups (choose from variation practiced this cycle)
10 One-Arm Kroc Rows (per arm)
Rest 5 min
C. Movements Exploration / Movement Virtuosity x 10 min:
Muscle-ups
1. Proper Ring Dip form (also with feet on ground)
2. Proper False Grip form (also with feet on ground)
3. MU Progressions with feet on ground
4. MU Progressions with rings connected to bands (hanging from pullup bar)
5. Kipping properly on high rings (hips initiate and rise before pull begins)
ADV athletes option to complete EMOM x 6 min of muscle-ups
A. Front Squat – 5 x 5 (increase weight each set to tough 5)
B. Hang Power clean (no wide feet) – Work to heavy triple in 10 min
C. AMRAP 8 min:
6 Ground to OH (Power clean + PJ or PP) – 155/105
12 Wall-Balls (20/14) to 10 ft
36 Double-unders
***Complete part D on your own after class (not available for 7pm):
D. 2 Rounds for time:
25 Front Squats – 100/70
25 CTB Pull-ups
A. AMRAP 4 min (rest 3 min) x 4 sets:
Run 400m
Then max rounds in remaining time:
3 Burpee Pull-ups
6 Box Jumps (step-ups)
9 Russian KBS (moderate weight)
12 Air Squats
15 Sit-ups
B. 3 Rounds:
Walk 400m at brisk pace
2 minutes mobility of choice
Mon Jan 25, 2016
1. Lift weights that are heavy
2. Hangout with friends
3. Eat fresh BBQ
4. Drink Beer
All included in your purchase of the #onetonclub ticket atwww.onetonclub.com. When you sign up with a friend, use code "LIFTINGPARTNERS" to save 20% for each of you.
Sat and Sun January 30 and 31 San Diego Athletics
No Expectations
No Strength Requirements
No conditioning
--------------
Checkout the "Shop" at San Diego Athletics for Nutrition manuals and Open Prep programs - http://on.fb.me/1ZtZXIE
FINAL WEEK OF CYCLE - All athlete should work up to either 5 RM, 8 RM or 10 RM for each strength movement in Fitness and BB program
A. Back Squats
B. Alternate movements:
Dips / Push-ups (weighted as needed)
Bent-over Barbell Row
C. AMRAP 3 min (rest 2 min) x 3 sets:
20 Wall-Balls “Buy-in” for each set
Then max rounds in remaining time of:
4 Burpee Box Jumps
6 Pull-ups
A. 10 min to work up to quality single in full snatch
***It is not the point to PR. Avoid misses – hit a quality single and move on
B. Drop weight to 80% and complete 15 reps snatch anyhow for time
C. Open WOD 11.4 – AMRAP 10 min:
60 Bar-Facing Burpees
30 OHS – 120/90#
10 Muscle-ups
***Complete part D on your own after class (not available for 7pm):
D. For Time:
40 Ring Dips
30 Back Squats – 135/95
20 Cal Row
10 Hang power snatch (same barbell)
FINAL WEEK OF CYCLE - All athlete should work up to either 5 RM, 8 RM or 10 RM for each movement in Fitness and BB program
BB:
A. Alternate movements:
Dips
Chest-Supported Barbell Row
B. Back Squats
C. Alternate movements:
DB Overhead Press
BB Curls
Sat Jan 23, 2016
1. Lift weights that are heavy
2. Hangout with friends
3. Eat fresh BBQ
4. Drink Beer
All included in your purchase of the #onetonclub ticket atwww.onetonclub.com. When you sign up with a friend, use code "LIFTINGPARTNERS" to save 20% for each of you.
Sat and Sun January 30 and 31 San Diego Athletics
No Expectations
No Strength Requirements
No conditioning
--------------
Checkout the "Shop" at San Diego Athletics for Nutrition manuals and Open Prep programs - http://on.fb.me/1ZtZXIE
Fitness and Bodybuilding:
A. Pendlay Rows (minimal movement of torso)
Reps 10-8-6-6-6 (increase weight each set to top set of 6 reps)
B. AMRAP 3 min (rest 2 min) x 6 sets (3 sets of B1 and 3 sets of B2):
***Complete B1, then complete B2, then back to B1, then back to B2 etc…
***Rest 2 min after each 3-min AMRAP
B1. 15 Burpees + 30 Double-unders
B2. 8 Pull-ups + 8 Box Jumps (step-ups)
A. Back Squat – 10 x 3 @ 65% max (rest 90 sec between sets, go for speed out of the hole)
B. Push Jerk – EMOM x 8 min – 2 reps @ 65% (go for speed and efficiency)
C. AMRAP 7 min:
3 Shoulder to overhead – 185/120
3/2 Muscle-ups (male/female)
1 Legless RC
D. AMRAP 7 min – Reps 3-6-9-12-15-18 etc…
Power cleans – 135/95
Burpees over bar
See FITNESS workout above
