Tues Nov 17, 2015
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 last Tuesday)
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 for assistance if needed)
2. Proper False Grip form (also with feet on ground if needed)
3. MU Progressions with feet on ground
4. MU Progressions with rings connected to bands that hang 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 unbroken
A. Work to heavy set for complex:
Power clean x 2 (TnG) + Hang squat clean x 2
***Work on that hook grip, getting the bounce off the shoulders, and re-hooking as the bar descends towards the waist.
B. MAP – Complete ONE ROUND every 8 min x 4 sets @80-85% consistent effort:
(Remember, goal is SAME TIME on all 4 rounds)
20 Burpees (jump onto 45# plate)
50 Double-Unders
10 TTB
Run 400m
***Complete part C on your own after class (not available for 7pm class)
C. One Round of mobility and flush cycle:
Z1 = easy pace, akin to walking, just stay warm between mobility movements
Row @ Z1 x 2 min
Hip mobility x 2 min (wall-stretch, bands etc…)
Row @ Z1 x 2 min
Shoulder mobility x 2 min (bands, external rotation etc…)
Row @ Z1 x 2 min
Roll-out, lacrosse ball x 2 min (upper back/lats, lower back, thighs etc...)
A. AMRAP 5 min (rest 3 min) x 4 sets:
Run 400m buy-in
Then max rounds in remaining time:
3 Burpee Pull-ups
6 Box Jumps (step-ups)
9 Russian KBS (moderate weight)
12 Jumping Lunges (no weight)
15 Sit-ups
Mon Nov 16, 2015
>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. AMRAP 9 min:
6 Hang squat cleans (moderate weight, unbroken)
9 Box Jumps / Step-ups
12 Russian KBS (heavier than doing full swings)
A. 1&1/4 Back Squats – Work quickly up to heavy set of 3
B. 1&1/4 Back Squats – 90% of part A for 3 sets of 3
C. Every 4 min, complete a pairing “For Time” then repeat one more time through
***Weights and movements should be scaled to UNBROKEN
(no more than 1 min of work time for any of the rounds)
This is practice for a “tester” workout on Wednesday
1. 12 OHS (95/65 lbs) + 12 Pull-ups
2. 9 OHS (135/95 lbs) + 9 CTB Pull-Ups
3. 6 OHS (165/105 lbs) + 6 Ring Muscle-Ups
***At 0:00, do 12+12
***At 4:00, do 9+9
***At 8:00 do 6+6
***At 12:00, start back over with 12+12
***Complete part D on your own after class (not available for 7pm class)
D. AirDyne, but Row works too… Increase intensity with each interval
2 min on 1 min off x 1 round
1 min on, 1 min off x 2 rounds
30 sec on, 1 min off x 3 rounds
20 sec on, 1:40 off x 4 rounds
A. Alternate movements:
Dips
Chest-Supported Barbell Row
B. Back Squats
C. Alternate movements:
DB Overhead Press
BB Curls
Sat Nov 14, 2015
A. Work up to challenging weight for 1 rep of:
Power clean + Push jerk
***Try to complete smooth rep without pausing in catch position. Catch in dip, and move directly into the push jerk (or push press), much like if you were performing one rep “for time”
B. AMRAP 25 min of “Running CJ Cindy” as follows:
Run 200m
1 C&J (@ 70-75% of part A)
1 Round of Cindy (5 pull-ups, 10 pushups, 15 air squats)
Run 200m
2 C&J
1 Round of Cindy
Run 200m
3 C&J
1 Round of Cindy
Climb as high as possible in 25 min period. So, the Run and the round of Cindy are kept static at one each round, but the number of C&J reps increases each round by 1 rep...
A. 1&1/4 Front Squats – Work quickly up to heavy set of 3
B. 1&1/4 Front Squats – 85-90% of part A for 3 sets of 3
C. Alternate C1, C2, C3, completing each one “FOR TIME” starting on the “3 minute” x 3 Rounds:
C1. Power Snatch + TnG Squat Snatch + Hang Squat Snatch @ 70% + 6 Reps HSPU
(Use deficit as needed to achieve a difficult 6 reps HSPU UNBROKEN)
C2. Same Barbell – 1 Squat Snatch + 5 OHS + 12 Reps TTB (or max unbroken, if less than 12)
C3. AMRAP 45 sec – 6 KBS (100/70 lbs) + 4 Box Jumps (30/24’’) + max reps Muscle-Ups
Fri Nov 13, 2015
Bodybuilding 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, last 3 sets are work sets
Example - 70 x 5, 85 x 5, 100 x 5, 5, 5
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. Reps 16-12-8-4 For time (11 min cap):
***For all movements, reps are listed are total number, NOT the “per arm” number.
So keep in mind you can go a bit heavier so the workout takes a bit longer
DB Snatch
Renegade Rows (same DB)
1-Arm Thrusters (same DB)
A. Power Cleans – Work to smooth heavy TnG double (no foot movement)
B. Power Cleans – 80-85% of part A for 2 reps TnG (no foot movement) EMOM x 7 Min
C. MAP – AMRAP 5 Min, Rest 2 min x 3 sets:
Run 100m
8 Squat Clean Thrusters – 95/65 lbs
12 H.R. Push-Ups
8 CTB Pull-Ups
***Note that the rest period is only 2 min, so we really need to keep working on that pacing,
understanding that sustainability is more challenging as rest to work ratio decreases.
Complete part D on your own after class (not available for 7pm)
D. AirDyne – 17 seconds hard (rest 1:43) x 6 sets
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
Hammer Curls
***Note - For all DUMBBELL movements, use rep scheme of 5-8 reps,
such that once you can complete all 3x8, increase weight the next week
and work your way back up from 5 reps to 8 reps for all 3 sets
