12/30/14

1a. 3x:30-:45 Plank Hold, rest :30
1b. 3×200′ Farmers Carry, rest :30

2. 8 Sets for Total Time:

4 Front Squats @ 60% of 1RM
6 Pull Ups
8 Box Jumps
1min Rest

Notes:  Adjust so each set takes roughly 1 min.


Competitor’s Program

1. 1 Power Clean + 2 Hang Power Cleans – build to heavy single in 10-12mins

2. 10×1 Power Clean @ 100% of part 1 – every :45

3. 6 Sets for even times:

30 Double Unders
6 Unbroken C2B Pull Ups
6 Push Jerks 95/65
1min Rest


“You’ve got to go out on a limb sometimes, because that is where the fruit is.” – Will Rogers

What Parents Need To Know About Monsanto

12/29/14

1. 15mins: Heavy 3-Position Snatch (Floor, Hi-Knee, Hi-Hang)

2. AMRAP 4mins:
10 Ring Rows
30 Double Unders

4mins Rest

AMRAP 4mins:
15 KB Swings
15 Cals on Rower


Competitor’s Program

1a. 3×1-2 Wtd Pull Ups, 31X2, rest :60
1b. 3×2-3 Wtd Ring Dips, 20X1, rest :60
1c. 3×6 Back Rack Reverse Lunges, rest :90

2. 5 Sets:

:40 Row at very hard effort
4:50 Rest – complete 15 Leg Lifts during ea rest

Notes:  Record Avg Watts…Very hard effort, but ideally stay within 50 watts across all 5 sets.


“Each player must accept the cards life deals him or her; but once they are in hand he or she alone must decide how to play the cards in order to win the game.” – Voltaire

The Last New Year’s Resolution You Will Make

12/27/14

In Teams of 2:

6mins: Max 50′ Down & Backs
5mins: Max Double Unders
4mins: Max KB Swings
3mins: Max HSPU
2mins: Max Burpees

Notes:  One person works at a time, there will be a 1min transition time b/w movements.


Competitor’s Program

1. Back Squat: 5×7, rest 2mins

Notes: Build so last 3 sets are challenging.

2. For Time:

1000m Row
30 Wall Balls 20/14 – 10/9′
30 KB Swings 24/16


“Success is not final; failure is not fatal; it is the courage to continue that counts.” – Winston Churchill

Sugar Alcohols

12/26/14

1. 3-position Clean + 1 Split Jerk – build to heavy single in 15mins

Notes: Perform 3 consecutive Cleans (1 from the Hi-Hang, 1 from the Hi-Knee, 1 from the Floor), then complete 1 Split Jerk.

2. EMOMx5: 10 Pull Ups

then

For Time:  100 Wall Balls


Competitor’s Program

1a. 3×4-5 Push Press, rest :60
1b. 3×4-5 Ring Row, 20X1, rest 2mins

2. Every 2mins x4:
12 KB Swings 32/24
12 Burpees

4mins Rest

Every 2mins x4:
12 Pull Ups
30 Double Unders

Notes: Each set should be done at 90-95% effort…hard but not an all out sprint.


“If you can dream it, you can do it.” – Walt Disney

What Should I Eat?

12/24/14

1a. 3x:45 Boat Pose, rest :30
1b. 3×15 Double KB Deadlift, rest :30

2. 4mins to complete:

1000m / 800m Row
Rest 5mins, x3

Notes:  Record time for 1st row and +/- for the 2nd and 3rd.  Goal is consistency


Competitor’s Program

1. 1 Clean Pull + 1 Power Clean + 1 Split Jerk – build to heavy single in 10-12mins

2. 1 Power Clean + 1 Hang Power Clean @ 75-85% of part 1 – every :60 x10

3. 5 Rounds:

Min1: :60 Airdyne at moderate pace
Min2: 6 C&J Singles 135/95
Min3: :60 Step Ups 20/15 – easy pace
Min4: 2-5 Muscle Ups
Min5: :30 Side Plank- ea. side

 

REMINDER: Limited class times today:  9:30am, 10:30am, 11:30am only.


“Your attitude, not your aptitude, will determine your altitude.” – Zig Ziglar

The Night Before Twas Christmas – MUST WATCH

12/23/14

With a running clock:

At 0:00, 3RFT (5min cap):
5 Deadlifts @ 45% of 1RM
10 Push Ups
15 Leg Lifts

At 7:00, 4RFT (5min cap):
5 Push Press @ 75% of 1RM Press
10 Lunge
15 V-Ups

At 14:00, 5RFT (7min cap):
5 Burpees
10 Jumping Squats – empty bar on back
15 Russian Twists


Competitor’s Program

1. Front Squat: 4×2-3, 21X1, rest 2mins

2. 8mins @ 85%:

5 Hang Power Cleans 135/95
7 Box Jumps 24/20
9 Wall Balls

4mins Rest

8mins @ 85%:

250m Row
8 Burpees over Rower
20 Double Unders


“Perfection is not attainable.  But if we chase perfection we can catch excellence.” – Vince Lombardi

From Core To Extremity, It’s All In The Hips

12/22/14

1. 5×1 Snatch @ 60% or 6×2 Sumo-Deadlift @ 80% (15mins to complete)

2. For Time (11min Cap):

40-30-20
Calories on Airdyne
Sit Ups


Competitor’s Program

1a. 3×1-2 Strict Wtd Pull Up, 21X0, rest :60
1b. 3×3-4 Strict Ring Dips, 20X1, rest :60
1c. 3×8 Back Rack Reverse Lunges, rest :90

2. 5 Sets:

:35 Airdyne @ very hard effort
4:55 Rest – complete 8-10 Unbroken T2B during each rest

Notes:  This is to be a very hard effort, but one that can be sustained for each set.

 

“Change the changeable, accept the unchangeable, and remove yourself from the unacceptable.” – Denis Waitley

How Does Alcohol Affect Your Athletic Performance?

12/21/14

REST DAY / MAKE UP / SKILL WORK

*Post results to comments


REMINDER:  There IS Yoga today at 10:30am.  Anyone is welcome, please bring your own mat.


“Your success and happiness lies in you.  Resolve to keep happy and your joy and you shall form an invincible host against difficulties.” – Helen Keller

What’s New In 2015

12/20/14

In Teams of 2:

“Holleyman”
30 Rounds for Time:
5 Wall Balls
3 HSPU
1 Power Clean (or Deadlift)

Notes:  As a team you will complete 30 rounds…each person will do 15.


Competitor’s Program

1. Back Squat: 10×3, rest :90-2mins

Notes:  Build during sets so that the last 3-5 sets are tough…not maximal, but tough.

2. EMOMx12:

ODD: 10 S2OH 95/65
EVEN: 10 Calories on Rower – As Fast As Possible

3. 5 Sets of Rower:

:30 at Hard, but sustainable effort
:30 at Easy effort


“Experience is the teacher of all things.” – Julius Caesar

The Athletic Benefits of Caffeine