10/31/15

1. 10mins: Empty Barbell Practice

2. 4mins @ each movement (In Teams of 2):

Plank
Row
Boat Pose
Burpees

Rest 1min b/w each movement – split up reps however you want


Competitor’s Program

40mins @ Easy Pace:

1000m Row
5-10 Unbroken HSPU
:20-:30 Hollow Hold
5-10 Unbroken Strict Pull Ups
:20 / Side Plank


“If you cannot do great things, do small things in a great way.” – Napoleon Hill

How To Eat Right For Your Age

 

10/30/15

1a. 4×10 Seesaw DB Floor Press, rest :60
1b. 4x:20 Single Arm Barbell Farmers Hold, rest :60

2. AMRAP 10mins:

10 Lunges
20 Russian Twists
30 Double Unders


Competitor’s Program

Every 8mins x 5 sets @ very hard effort:

20/15 Airdyne Calories
15 KB Swings 32/24
10 Burpees


“On the one hand, we all want to be happy.  On the other hand, we all know the things that make us happy.  But we don’t do those things.  Why?  Simple.  We are too busy.  Too busy doing what?  Too busy trying to be happy.” – Matthew Kelly

What’s The Secret To Success?

10/28/15

1mile Bike (3mins)
+
2 Rounds (2mins):
10 Pull Ups
20 Sit Ups 
+
20 Wall Balls (1min)
+
6mins Rest, x 3 sets


Competitor’s Program

1a. 4×5-6 Good Mornings, 21X1, rest :90
1b. 4×4-8 Strict Ring Dips, rest :90

2. 3×2 Snatch Grip Deadlift – heavy, rest as needed – can reset b/w reps

3. 5 Sets:

500m Row – (Males rest 2:15, Females rest 2:30)

Notes:  Nikki: 2:03-2:03.9, Neil/Jammin: 1:46-1:46.9, Dan: 1:48-1:48.9.


“Everything becomes a little different as soon as it is spoken out loud.” – Hermann Hesse

Is Fast Food Getting Any Better For You?

10/27/15

1a. 3×10 Banded Knee Extension / leg, rest :30
1b. 3×10 Med-Ball Hamstring Curl, rest :30
1c. 3×5-8 HSPU, rest :30

2. 2mins / 2mins x 4:

10 Goblet Squats
15 Russian KB Swings
Max Row Calories w/time remaining

Competitor’s Program

1. Crossover Symmetry – Activation

2. CGBP: 5-4-3-2, rest as needed – all working sets

3a. 3×5 Push Ups w/:10 pause at top, rest :60
3b. 3×8-10 DB Bentover Rows /arm, rest :90

4. EMOM x 12:

Min1: 1 Power Clean + 1 Hang Power Clean
Min2: :18 Airdyne Sprint
Min3: Rest


“Very little is needed to make a happy life, it is all within yourself, in your way of thinking.” – Marcus Aurelius

3 KB T-Spine Mobility Drills

10/26/15

1. EMOM x 10: 3-rep Hang Power Clean or Deadlift – build as you go

2. EMOM x 10: 3-rep Push Press – build as you go

3. :20 / :10 x 8: Lying Knee to Elbows


Competitor’s Program

1. 21-15-9

Wall Balls 20/14 10/9′
KB Swings 24/16
Pull Ups

2. Back Squat: 10-10-10 – build so last set is near maximal

3. 3 sets – not for time

6 Alternating Turkish Get-Ups
5 Inch Worms – SLOW
40 Double Unders


“Don’t find fault, find a remedy.” – Henry Ford

How To Fix Your Posture

10/24/15

1. 10mins: Barbell Practice

2. In Teams of 2:

3mins: Wall Walks or Plank Walks

Rest 1min

6mins: [6 Step Ups + 3 Box Jumps + 6 Push Ups]

Rest 1min

9mins: [10 Row Calories + 20 Russian Twists]


Competitor’s Program

1. 1 Power Snatch + 1 Hang Squat Snatch – tough set in 10mins

2. 3 Power Cleans + 1 Push Jerk – tough set in 10mins

3. 10mins @ 85%:

15 Air Squats
12 Push Press 115/75
9 T2B


“It has become appallingly obvious that our technology has exceeded our humanity.” – Albert Einstein

Everything You Thought You Knew About Cholesterol Is Wrong!

10/23/15

1. EMOM x 16:

Min 1: 5-6 Back Squats
Min 2: :30 Jump Rope
Min 3: :20 /Side Plank

2. AMRAP 6mins:

10 Power Wall Balls
6 Lunges
10 KB Swings


Competitor’s Program

1. 3×16 Front Rack Lunges, rest as needed

2a. 3×5-10 Strict Chin Ups, rest :60
2b. 3×5-10 Kipping Ring Dips, rest :60

3. 3 Sets – for equal times

25/20 Row Calories
15 Wall Balls
10 Box Jump Overs 30/24
5 Muscle Ups
Rest / Walk 4mins


“Success is no accident.  It is hard work, perseverance, learning, studying, sacrificing, and most of all, love of what you are doing.” – Pele

Stop Counting Calories!